A simple walking technique developed in Japan nearly two decades ago is taking the global fitness scene by storm, touted as an accessible way to lower blood pressure, strengthen leg muscles, and improve heart health—no gym required. Known as “Japanese Walking” or Interval Walking Training (IWT), the method alternates three minutes of brisk walking with three minutes of slower recovery walking, repeated five times for a total of 30 minutes. Scientific studies now back its claims, showing marked benefits, especially among older adults, sparking a viral trend that is reaching Thailand and much of Southeast Asia.
Unlike traditional walking routines or the much-lauded “10,000 steps a day,” Interval Walking Training prescribes short bursts of effort, making it not only time-efficient but also highly effective. The approach originated at Shinshu University in Nagano, Japan, in 2007, led by Professor Hiroshi Nose and Dr. Shizue Masuki, who were focused on helping adults over 60 improve their health without expensive gear or membership fees (ScienceAlert; Ynetnews). Participants need nothing but a pair of sneakers and a basic stopwatch or smartphone timer.
The allure is clear: walk fast enough for three minutes that conversation becomes difficult, then slow down for three minutes to recover, and repeat five times. It’s an easy routine to fit into the daily lives of busy Thais, office workers, or elders managing chronic ailments. For beginners or those with mobility challenges, shorter intervals of 60 to 90 seconds are sufficient, guided by the easy “talk test:” if you’re out of breath during the brisk segments but can chat comfortably during recovery, you’re doing it right (Healthline).
The significance of this research for Thailand is substantial. Non-communicable diseases like hypertension, type 2 diabetes, and heart disease remain top causes of death in the Kingdom, with more than a quarter of adults suffering from high blood pressure (World Health Organization Thailand). Thailand’s rapidly aging population only increases the urgency for accessible preventive strategies that older adults can adopt without costly infrastructure.
The clinical evidence behind Interval Walking Training is robust. In a decade-long study published in 2025 involving 246 Japanese adults over 60, researchers observed that those who adopted this regimen saw sustained reductions in blood pressure, better glycemic control, and greater leg muscle strength versus participants who simply counted steps or followed conventional walking routines. Indeed, Interval Walking Training conferred a slower decline in aerobic capacity, an important marker of healthy aging (AsAmNews; PubMed). One three-month trial found systolic blood pressure fell on average by 14 mmHg—a meaningful reduction that rivals some antihypertensive medications (Healthline; PubMed).
Emerging research also highlights the method’s efficacy well beyond Japan. A 2024 systematic review confirmed that aerobic interval training significantly improved blood pressure among hypertensive adults across multiple countries (PubMed). While much of the medical literature distinguishes Interval Walking Training from high-intensity interval training (HIIT) like running or cycling, both approaches draw upon similar physiological principles: combining bursts of high effort with rest periods trains the cardiovascular system more efficiently than steady-state exercise (Wikipedia: HIIT). Unlike HIIT, however, Interval Walking Training is easier on the joints, with a remarkably low barrier to entry—making it especially appealing for Thai elders, patients recovering from illness, or anyone struggling with obesity.
Fitness trainers and health experts lauded the routine’s inclusivity. “It’s rare to find a protocol that meaningfully raises heart rate and fitness without aggravating the knees or hips,” noted a physical therapist specializing in elder care in Bangkok. “The interval format keeps people engaged and is more playful than ordinary walking, which is important for long-term adherence.”
Still, success depends on commitment. Data from the Japanese study indicate about 22% of adults dropped out from the long-term walking program, underlining that sustainable health benefits require discipline and self-motivation. Cultural adaptation may play a role: in Thailand, group exercise sessions in parks or temple courtyards could motivate participation and accountability, echoing the social aspect of community aerobics classes.
The viral explosion of the “Japanese Walking” trend owes much to its accessibility and simplicity. Since a June 2025 feature article on ScienceAlert dubbed it the new “shortcut to 10,000 steps,” the method has caught fire on TikTok, Instagram, and YouTube, spreading from New York to Seoul, and increasingly to Bangkok and Chiang Mai (ScienceAlert). Major fitness influencers now tout its health benefits, posting heart-rate data and before-and-after stories, while the hashtag #JapaneseWalking has garnered tens of millions of views globally. Thai social media pages, such as national healthcare agencies and popular wellness influencers, have begun promoting the interval approach to walking, sometimes blending it with local traditions like morning group walks or evening “sabai sabai” strolls after dinner (Real Simple).
Adapting Interval Walking Training to Thailand’s context is not without its challenges. The country’s hot and humid climate can make even moderate exercise taxing during midday hours—a point echoed by travel blogs and local health forums (Reddit: ThailandTourism). Healthcare workers recommend early morning or late evening sessions and choosing shaded or air-conditioned environments, such as public parks or shopping mall walking loops, to moderate exposure to heat and pollution. Bangkok’s BTS skywalks and Chiang Mai’s lush university campuses offer appealing, urban alternatives for practicing the routine with friends.
Interval Walking Training also carries potential social and mental health benefits, echoing longstanding Thai beliefs in holistic wellness. Walking with neighbors or family after meals fosters connection and may lower pandemic-induced isolation among elders—a key concern in Thai society today. The added focus on “effort then recovery” mirrors the Buddhist principle of balance, underscoring both exertion and mindful rest.
Looking forward, public health authorities in Thailand could integrate Interval Walking Training into national campaigns against non-communicable diseases. Community-based pilot programs in provincial hospitals and senior centers, led by physiotherapists, could help upskill the aging population and reduce hospitalization rates, following Japan’s success story. With government support and educational campaigns in local dialects, this could become a powerful tool in Thailand’s “Aging Society” policy framework (Healthline).
For Thai readers wondering how to start, the evidence suggests you don’t need a personal trainer or expensive gear—just a plan and a bit of discipline. Begin with a five-minute warmup; then, walking briskly for three minutes (to the point where casual conversation is difficult), followed by three minutes of slower, comfortable walking. Repeat the cycle five times for a total of 30 minutes. If that feels too challenging, start with shorter intervals and gradually build up. The “talk test” can help you tailor the pace.
As always, individuals with chronic illnesses or mobility constraints should consult their primary care doctor or a local health unit before beginning any new exercise routine. For most people, however, incorporating this routine two or three times per week can yield real cardiovascular and muscular benefits in as little as three months—as evidenced by the sustained reductions in blood pressure and improvements in endurance cited in both Japanese and international trials (PubMed; ResearchGate).
Ultimately, Japanese Walking stands out as a “no-excuses” strategy for fitter, healthier Thais young and old. It fits the uniquely Thai blend of practicality, community spirit, and a desire for balance. With consistent practice, Thais of all ages can anticipate not just a stronger heart and lower blood pressure, but also improved mobility and quality of life.