The Japanese walking method, also known as Japanese Interval Walking Training (IWT), has become one of the latest global health trends, captivating both fitness enthusiasts and health experts alike. The method—which alternates three minutes of low-intensity walking with three minutes of higher-intensity walking, repeated for a total of 30 minutes—has shown promise not only as an accessible workout, but also as a scientifically backed approach to improving cardiovascular health, metabolic function, and overall wellbeing. As this movement continues to gain adherents worldwide, recent research underscores its potential, particularly for Thai society grappling with rising rates of non-communicable diseases.
Originating from Japan, the interval walking method was devised as a simple, yet effective form of high-intensity interval training (HIIT) suitable for the general public, including older adults and those with chronic health conditions. Unlike many fitness regimens that demand expensive equipment or specialized environments, IWT can be practiced in parks, city sidewalks, or even indoors, making it highly adaptable to urban environments like Bangkok or provincial towns across Thailand.
According to multiple studies, IWT significantly improves several health markers compared to continuous moderate-paced walking done for the same length of time. Notably, a 2025 randomized controlled trial in Japan found that individuals with diabetes and lower extremity weakness who practiced high-intensity interval walking showed greater improvements in muscle strength, walking capability, and quality of life compared to those undertaking moderate-intensity continuous training (PubMed). Further, a 2024 study demonstrated improved glycemic control among older adults, especially when paired with high-nutrition staples like high-pressure-processed rice (PubMed).
Highlighting IWT’s accessibility, Tom’s Guide reporter Jane McGuire described her week-long trial of the method as “instantly hooking,” noting increased heart rate, mental focus, and enjoyment compared to her usual daily strolls (Tom’s Guide). She observed that alternating effort levels made walks more engaging and effective, even for people short on time or space: “This can be done with no equipment, on your lunch break, in your local park.”
These findings resonate with international organizations who have long advocated for regular, moderate to vigorous physical activity as a measure to prevent non-communicable diseases like diabetes, hypertension, and obesity (Mayo Clinic; ACSM). Specifically, the IWT protocol’s proven ability to lower blood pressure, reduce cholesterol, and enhance aerobic capacity could be a valuable, community-level intervention in Thailand, where according to the Ministry of Public Health, hypertension and diabetes remain leading public health problems (Thai Ministry of Public Health). Recent data suggest that more than one in five Thai adults suffer from high blood pressure, with lifestyle modifications being the first-line management (WHO Thailand NCD Profile).
Expert opinions in the scientific literature emphasize that interval training, including walking-based HIIT, yields a “work-and-recovery” pattern that stimulates cardiovascular adaptation and metabolic improvements at levels equal to or exceeding steady-state workouts, while requiring less total time (Mayo Clinic Health System). Interval protocols are shown to enhance insulin sensitivity, increase fat oxidation, and lower resting blood pressure, outcomes directly relevant for Thai populations facing rising rates of sedentary lifestyles and caloric overconsumption.
However, some scholars caution that the success of HIIT workouts is tied to individual motivation and the ability to consistently apply the effort required during intense intervals (Wikipedia). The Japanese IWT method, notably, is less intimidating than conventional HIIT because it does not require running or jumping—just brisk and slow walking alternations—making it well-suited for older adults, beginners, or those with joint concerns.
From a Thai perspective, the adoption of Japanese IWT fits elegantly with cultural practices that value group activities at local parks, temple compounds, or community center walking tracks. Public health campaigns could easily integrate interval walking into their toolkit, complementing well-established initiatives such as “5,000 steps before noon” or “Fit from Home” promoted during pandemic periods. The method’s flexibility also allows for adaptation to tropical climates, where morning or evening walking groups could adopt the IWT schedule to avoid the day’s heat.
More broadly, there is cultural resonance between IWT and traditional Thai concepts of moderated exertion and mindful movement, as seen in practices like Lanna-style walking meditations or gentle group aerobics for elders. By leveraging existing social structures—such as health volunteer networks or active aging clubs—the IWT method could be widely disseminated, especially if paired with digital health solutions like fitness trackers or dedicated timer apps, as recommended by proponents (Tom’s Guide).
Looking to the future, researchers forecast that interval walking will continue to grow in popularity, potentially as a tool for chronic disease prevention among both urban and rural Thai communities. As more randomized controlled trials from Japan and elsewhere confirm its benefits, policy planners could consider including IWT in national exercise guidelines, hospital-based rehabilitation, and even school fitness curriculums to foster lifelong movement habits from an early age (PubMed).
For Thai readers keen to improve health without costly gym memberships or complicated routines, the Japanese Interval Walking method offers a practical, evidence-based path. Start by setting a timer for three minutes of easy walking, followed by three minutes of brisk walking, and repeat for a total of 30 minutes. Gather friends and family, track your progress, and enjoy the dual benefits of improved health and social connection—hallmarks of thriving Thai communities.
For more information, consult your local healthcare provider, download recommended fitness apps, or join a walking group in your area. By embracing simple, science-backed practices like IWT, Thai society can take confident steps toward a healthier future.
Sources:
- I tried the ‘Japanese walking’ method for a week — and I’m hooked (Tom’s Guide)
- Japanese Walking: What Is The Hype And Is It Really Worth It? (Onlymyhealth)
- PubMed - Effects of high-intensity interval walking training
- Mayo Clinic - Walking: Trim your waistline, improve your health
- High-Intensity Interval Training Guidelines (ACSM)
- WHO Thailand NCD Profile