Assisted Stretching: What to Know About the New Wellness Trend
03:31
Walking is one of the best forms of exercise you can do for your overall health. It’s accessible, low-impact and has many researched-backed benefits. But not all walking is equal
A leisurely stroll around the block is great, but it may not challenge your body enough to yield tangible results
Fortunately, there are ways to elevate your walking style to put more demand on your muscles, bones and heart for a more effective workout
If you feel like you’ve hit a plateau with your walking routine, or you’re looking to reap more benefits, there’s one style of walking that experts love — and there’s no gear or equipment required
It’s a new favorite workout among TODAY co-host and walking enthusiast Al Roker, and here’s why:
Fitness Tip of the Day: Try Japanese Interval Walking for Bone Density and Heart Health
“The Japanese interval walking is a trend I can get behind,” Dr. Jocelyn Wittstein, a sports medicine orthopedic surgeon and co-author of “The Complete Bone and Joint Health Plan,” tells TODAY.com
Japanese walking, also known as interval walking training, is a technique that involves alternating between walking at a slow and fast pace over a set period of time, typically 30 minutes
Why It Matters
“There are two major benefits to this walking program,” Wittstein explains
No. 1, Japanese walking is a form of interval training, which can help you improve your VO2 max, or the highest amount of oxygen your body can use or absorb during a workout. “It’s very beneficial for your heart,” Wittstein adds
Japanese interval walking can also help with bone density, which is a measure of how porous the bones are
“(This walking style) increases the force with which your foot strikes the ground, and this can help maintain or build bone density,” Wittstein explains
However, because interval walking training is still low-impact and safe on the joints, it is ideal for older adults or people just getting into fitness
The method was pioneered over 20 years ago by researchers at Shinshu University in Japan, who observed significant health benefits among interval walkers
In addition to boosting heart health and bone density, this type of walking may help lower blood pressure, boost metabolism and burn more calories, TODAY.com reported previously
How to Get Started
If you want to try Japanese interval walking, all you need is a pair of supportive shoes and a safe place to walk — ideally outside, because green spaces can improve mental wellbeing
- Start with five-minute walking warmup.
- Walk for three minutes at a slow, easy pace.
- Walk for three minutes at a fast pace, about 4 miles per hour.
- During the high-intensity interval, swing your arms and squeeze your core to engage the upper body.
- Transition back to a slow pace.
- Repeat these three minute-intervals of fast and slow walking five times each, until you’ve walked for 30 minutes total.
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
