A new fitness phenomenon, dubbed “Japanese Walking,” is rapidly gaining global attention, with social media users, influencers, and health enthusiasts sharing videos and tips online. The method, developed by Japanese researchers, is praised for being simple, practical, and effective for people of all ages.
The technique involves alternating fast and slow walking in three-minute intervals. Participants walk briskly with large strides for three minutes, then slow down to a conversational pace for another three minutes. Experts recommend repeating this cycle at least five times per session, four times a week. This interval walking approach is designed to boost cardiovascular health, improve muscle strength, and enhance endurance in a fraction of the time compared to standard daily step goals.
Australian fitness coach Eugene Teo popularized the trend internationally after posting a 39-second video in May 2025, which has since amassed over 55 million views. Teo emphasized that the method offers significant health benefits, noting it can provide “10 times the effect of walking 10,000 steps in just 30 minutes.” He credits the name “Japanese Walking” for the viral appeal, highlighting the global perception of Japanese precision and thoroughness.
The routine was originally developed by Professor Nose Hiroshi at Shinshu University in Matsumoto City, Nagano Prefecture. Nose designed it to help older adults maintain strength and mobility, while studies by his team show it can also enhance memory, lower blood pressure, support bone density, and reduce the risk of stroke and depression. Professor Masuki Shizue, a collaborator on the research, also developed an online tool for tracking progress, allowing participants to see projected health improvements based on age, weight, and duration of practice.
Praised as gym-free and adaptable to any lifestyle, “Japanese Walking” has been embraced worldwide. From TikTok and Instagram to news outlets like The New York Times and Fortune, the trend is reshaping how people think about walking, exercise, and accessible health routines.
As interest grows, researchers in Japan continue to refine the method, showing that a simple, evidence-backed walking routine can have a global impact.
Source: NHK
