Description
Japanese researchers have found a walking method with twice the health benefits of 10.000 daily steps.
Here’s how you do it →
It’s called Interval Walking Training (IWT):
→ 3 minutes slow walking
→ 3 minutes fast walking
Do this five times.
Why should you do it?
* 4× improvement in Blood Pressure compared to regular walking.
* Reduced risk of stroke by 40%
* Improvement in muscle strength
* Improved sleep efficiency by 12%
Finding the Right Intensity:
Fast Walk: You can speak, but are a little breathless. Like you’re hurrying to a meeting.
Slow Walk: You can chat or even sing. A relaxed stroll.
Sources:
Masuki, Shizue, et al. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training
10.1016/j.mayocp.2019.04.039.
Karstoft, Kristian, et al. Health Benefits of Interval Walking Training. Mar. 2024. 10.1139/apnm-2023-0595