Can 30 Minutes of Japanese Walking Really Boost Your Health?

When I first came across Japanese walking, my immediate thought was: I would’ve won a lot of those prizes my old company gave away.

You see, years ago, a health and fitness company I worked for furnished all of its employees with a pedometer. It was a small, innocuous device that was pretty straightforward: It counted your steps, reset every 24 hours, and reported your total number of steps each week.

To encourage everyone to be more active, we were asked to hit 10,000 steps daily, with prizes awarded at the end of the week for those who met the goal.

It seemed easy enough. Don’t we walk a lot in the mall? What about all those trips to the water cooler or nearby cafe? But soon enough, we realized 10,000 steps weren’t so easy to hit—at least not for us office-going city dwellers, who spent most of our day sitting, whether at our desks or during long commutes.

We had to set aside dedicated time—about an hour and 40 minutes—to meet the goal. That might not seem like much on paper, but it’s surprisingly easy to lose track of in a typical 9-to-5 routine.

We need to walk more–here’s why

Finding the time—and let’s be honest, the willpower–to exercise is hard for many of us. That’s why we’re always on the lookout for things that deliver maximum impact (or at least meet the required daily average) in the shortest time possible.

No wonder Japanese walking, which takes only 30 minutes, became a popular workout trend around the world. Walking already has a myriad of proven physical and mental benefits such as lowered risks of depression and better stress management, but Japanese walking’s virality on social media sites such as TikTok and Instagram, where people were sharing their experience with the exercise helped to drive its popularity. That it’s also backed by a study, can be done pretty much anywhere with no special equipment requirements, also helped.   

 In the Philippines—where long commutes and packed schedules make it hard to carve out exercise time—its appeal feels obvious. It also sits in the same cultural wave as viral trends like the “hot girl walk” or community Zumba sessions: workouts that are free, accessible, and easy to weave into everyday life. 

Japanese walking is a form of interval training: walk at high intensity for three minutes, then at lower intensity for the next three. Repeat the cycle until you reach the half-hour mark. Done at least four times a week, it’s said to help protect against “age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity,” according to a study. 

Walking–even intermittent walking–sounds simple enough. But is it sufficient as a cardiovascular workout? Can it replace other forms of exercise?

We asked two experts: Philippe Ryan Chung, MD, an interventional cardiologist based at The Medical City Ortigas and Medical Center Manila, and Don Velasco, a certified Ironman coach. We wanted to know if this style of walking is enough for the average person–or simply a great supplement to an existing routine.

Is Japanese walking a cardiovascular activity?

“There’s a guideline prescribed by the American Heart Association that recommends at least 150 minutes of moderate intensity exercise weekly for normal individuals to help reduce their risk for cardiovascular disease. That’s about two and a half hours per week of moderate intensity exercise,” says Dr. Chung. “The other alternative is about 75 minutes of heavy intensity. That’s basically sports—intense sports.”

Examples of moderate intensity exercise include water aerobics, biking at 10 mph or less, and brisk walking—which Japanese walking may fall under.

“The walking part is more intense, so you’re working your heart more. Those brief spaces of more intense activity for the heart are actually beneficial,” says Dr. Chung, comparing Japanese walking to regular walking. “So it’s the same principle with HIIT–high-intensity interval training. It works the same way when you’re putting more intensity for brief phases on the heart.”

Can we make Japanese walking our daily exercise?

Another reason Japanese walking gained traction is its accessibility: It’s relatively easy, low-impact for most able-bodied people, and doesn’t require fancy equipment or a gym membership.

“Walking is also a good form of exercise as it is self-limiting in nature,” says Coach Don. “For one, people who are overweight won’t strain their joints too much (as compared to running). Also, it is self-limiting in terms of intensity. It’s a good way to rack in aerobic exercise; the essential foundation for fitness and harder efforts in the future.”

He’s also supportive of reaching the 10,000-step daily goal (which, coincidentally, originated in Japan as part of a marketing campaign for a fitness device).

He says, “10,000 steps, although a bit arbitrary in nature, is still a good goal for general health and wellness. There are studies that link leg or thigh muscle size to longevity and this is due to the link between muscle development and exercise/mobility.”

Some things to consider

Dr. Chung reminds us that while Japanese walking is a good entry point into fitness—or a supplemental cardiovascular activity—the oft-cited study behind it may not be enough to generalize its benefits.

“It was done with a small population. It’s about 120 or 110 people. So with regards to whether it’s applicable to the general population, there’s not enough data behind it,” he says.

In his practice, Dr. Chung doesn’t advise his patients to use walking alone as a primary exercise metric. “It’s supposed to be part of your daily activity,” he says. Instead, he recommends incorporating more walking into your routine. If you’re struggling to hit your step goal, he suggests small changes: park farther from the entrance, take the stairs instead of the elevator, or walk instead of driving when possible.

Walking, swimming, and Zumba? 

If you’re looking for a beginner-friendly workout that can “grow” with you as your fitness improves, Coach Don suggests a few alternatives.

“Swimming is a good example, although there is a high barrier to entry in terms of skill and pool availability. Another more practical example is Zumba, as it draws participation through a community, thereby increasing compliance and regularity,” he says.

“Lastly, stationary cycling is another good example—with the caveat that professional advice regarding saddle height and position be taken into account.”

There are, of course, many options. But Coach Don recommends choosing low-impact activities when starting out, and always consulting a professional.

If you’re convinced that Japanese walking would be a great start—or a useful addition—to your routine, make sure to consult your doctor, especially if you have underlying health conditions. And don’t forget about proper gear.

According to Coach Don, you’ll want shoes with good cushioning and support, sweat-wicking clothes to stay cool and dry, and socks made from thin, synthetic fibers to help prevent blisters.

“Lastly, use a way to quantify your exercise, such as a smart watch, activity tracker, or fitness app,” he shares.

In a culture obsessed with big fitness goals, Japanese walking reminds us that sometimes, small consistent steps carry the most weight.

Perhaps it’s time to dust off that ol’ company pedometer.