Japanese Walking: The TikTok-Backed Science-Driven Fitness Trend Making a Comeback

In an age dominated by transient fitness fads and quick wellness fixes, a traditional Japanese exercise method dating back nearly twenty years is experiencing a resurgence—propelled by TikTok. Known as "Japanese walking" or interval walking, this vigorous walking technique, first examined in 2007, is gaining popularity due to its scientifically supported health advantages, including reductions in blood pressure, enhancements in cardiovascular health, and increased muscle strength. Social media influencers and healthcare professionals are praising it as a highly effective workout option for busy individuals. But is this trend genuinely revolutionary, or simply a rebranding of existing fitness routines? Japanese walking involves alternating three minutes of brisk walking—approaching 70% of maximum effort—with three minutes of slower pace at 40% effort. Created by Japanese researchers, the method aims to maximize health benefits with minimal time commitment. A 2007 study indicated that middle-aged and older adults practicing this routine for 30 minutes, four times weekly, experienced notable improvements in blood pressure, leg strength, and aerobic capacity compared to those walking...