Japanese Walking Trend Sparks Debate on Its Health Benefits

The viral fitness trend known as 'Japanese walking' claims to deliver the health benefits of walking 10,000 steps in just 30 minutes, without the need for a gym membership. This routine involves switching between brisk and slow-paced walking in three-minute intervals, making it accessible and easy to incorporate into daily life.

Emerging from a 2007 Japanese study, the method was recently popularized by Australian fitness influencer Eugene Teo, aka 'Coach Eugene', through TikTok and YouTube videos that garnered millions of views. Teo emphasizes the simplicity of the routine: walk fast for three minutes, then slow for three minutes, repeating the cycle five times. He suggests that performing this routine four or more days a week can improve blood pressure, leg strength, and aerobic capacity compared to moderate continuous walking.

Experts, however, remain cautious. Dr. Helga Van Herle, a USC cardiologist, pointed out potential biases in the original study, including monitoring inconsistencies that may have skewed results. Similarly, Dr. Parveen Garg warns that the protocol's complexity, requiring attention to pacing and technology, might be challenging for many individuals. He advises that similar benefits may be achieved with continuous vigorous walking, although more research is needed.

Research supports the notion that short bursts of vigorous activity have health benefits, such as reducing the risk of dementia, cancer, and cardiovascular disease. Nevertheless, some experts, including USC professor David Raichlen, find it premature to declare 'Japanese walking' superior to traditional walking routines. Raichlen emphasizes that promoting any walking activity is positive, but cautions against branding the method solely based on its origin.

The trend's popularity highlights broader social issues, including the rising costs of traditional fitness and the appeal of low-barrier, accessible health solutions, especially amid socioeconomic uncertainties. Social media, while spreading health trends, also raises concerns about misinformation. Experts advise viewers to critically assess health advice found online and to prioritize evidence-based practices.

Overall, while 'Japanese walking' is an intriguing movement that encourages increased physical activity through simplicity and social media influence, current scientific evidence does not conclusively prove it to be more effective than other forms of walking. Still, integrating intervals of higher effort into daily walks remains a promising strategy for improving health.