Walking is one of the simplest ways to stay fit, yet most people stick to the age-old goal of 10,000 steps a day. But what if you could gain the same, or even better, health benefits in just 30 minutes? Experts now say it’s possible with a method called interval walking, a structured technique developed in Japan that blends fast and slow walking to maximise results. Yes, you read it right!

Walking isn’t just a low-impact exercise; it’s a full-body wellness booster. Studies link regular walking to improved heart health, stronger bones, reduced blood sugar, weight management, and enhanced mental clarity. Even brief sessions of walking trigger immediate benefits.

Here are the key benefits of walking:

• Burns calories effectively

• Strengthens the heart and lowers blood pressure

• Regulates blood sugar levels

• Boosts brain health and creativity

• Relieves joint pain and improves mobility

• Enhances mood and reduces stress

• Increases energy levels

• Strengthens immunity

• Can add years to your life

How can 30 minutes beat 10,000 steps?
According to Dr Tania Elliott, a New York-based internal medicine and allergy specialist, a properly structured 30-minute walk can surpass the benefits of walking 10,000 steps. Sharing her insights on Instagram, she said, “This 30-minute walk is more effective than walking 10,000 steps.”

The secret? Interval Walk Training (IWT), a Japanese walking technique that alternates fast and slow walking, has been scientifically shown to improve aerobic capacity, leg muscle strength, maximum oxygen intake, and lower blood pressure when practised at least four days a week.

What is Interval Walk Training (IWT)?
Developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Japan, IWT involves structured cycles of walking at different speeds. A typical session alternates three minutes of brisk walking, enough to make conversation slightly challenging, with three minutes of slower, comfortable walking. This six-minute cycle is repeated continuously for at least 30 minutes.

How to start Interval Walking today
Dr Elliott recommends beginners follow these three simple steps for an effective interval walking session:

1. Walk fast for 3 minutes at a pace that challenges you to speak.

2. Walk slowly for 3 minutes at a comfortable pace.

3. Repeat these intervals for a total of 30 minutes, four times a week.

Even short-term adherence to this method can help improve cardiovascular fitness, muscle tone, and overall energy, making your walk smarter, not longer.

Walking doesn’t have to be monotonous or time-consuming. With interval walking, you can maximise your health benefits in a fraction of the time. This method proves that it’s not just the quantity of steps that matters but the quality of movement that counts.

Highlights:

1. Interval Walking can provide more benefits than the traditional 10,000-step goal.
2. Alternating 3 minutes of fast walking with 3 minutes of slow walking boosts heart and leg health.
3. Practising IWT four times a week can enhance aerobic capacity, energy, and overall fitness.