Japanese Walking and Longevity

This walking style is ancient, but science recently exposed its benefits in a 2007 publication in the scientific journal Mayo Clinic Proceedings. It is an interval method of fast pace, then slow, then fast again, which has recently been dubbed "Japanese walking" and has spread across the internet in recent months... but the protocol itself is not exactly recent.

The Japanese walking method specifically increases VO2 max, an essential marker for healthy longevity. 

This method is characterized by the following protocol:

1. 3 minutes at 40% of maximum pace.

2. 3 minutes at 70% of maximum pace.

3. Repeat steps 1 and 2 at least 5 times in a row.

This walk will take 30 minutes and has fantastic effects on VO₂ max, muscle strength and prevention of cardiovascular diseases.


Source: Effects of High-Intensity Interval Walking Training on Physical Fitness and Blood Pressure in Middle-Aged and Older People