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Are you finding it hard to achieve 10,000 steps in a day? You're not by yourself. A lot of individuals begin their day feeling enthusiastic but struggle to reach their step target before the day ends. Instead of sticking to the usual goal of 10,000 steps, you might consider trying a 30-minute walking approach that is even better. This walking style can assist with weight loss while providing many other health advantages. A walking method discovered in Japan offers more benefits than the typical 10,000 steps; it’s known as interval walking. This Japanese method, also referred to as interval walking training, focuses on the quality and intensity of your movements instead of just counting steps. It involves alternating between quick walking and slow walking. Originating in Japan, this approach has recently gained worldwide popularity for being effective and saving time. Switch between 3 minutes of slow walking and three minutes of brisk walking as if you're hurrying to an important meeting. Do it every day for 30 minutes, and you'll see amazing results.

Advantages of interval walking:

Improved blood pressure: Keeping blood pressure in a healthy range is important for heart health. Interval walking can assist in managing blood pressure, lowering the chance of hypertension and its related issues.

Lower chance of stroke: Leading an active life and eating well can reduce stroke risks. Dr. Sethi points out that Japanese interval walking can help decrease this risk. Additionally, better blood circulation, lower blood pressure, and less cholesterol buildup in the arteries can also help prevent strokes.

Better mood: Research shows that exercising can enhance your mood by increasing endorphin levels. This special walking method can boost your spirits and enhance mental health.

Stronger immune system: Regular physical activity, like interval walking, can improve your immune system, helping your body fight off illnesses and infections better.

Enhanced sleep quality: Consistently engaging in interval walking can help you sleep better by allowing you to sleep faster and enjoy deeper rest. Regular exercise can also assist in regulating your Circadian rhythm, leading to a healthier sleep routine.

Better heart health and overall fitness: Interval walking serves as great aerobic exercise. Faster walking raises your heart rate significantly. Research indicates that this approach can greatly enhance heart health and fitness levels.

Gentle on joints: Studies show that interval walking is not as hard on your joints and bones compared to running.

How to Get Started?

To begin, walk at a pace that feels comfortable for 3-5 minutes, then switch between slow and brisk walking. Conclude with a cool down of 3-5 minutes.

Prepare your muscles with a warm-up session lasting 5-10 minutes.
Walk quickly for 2-3 minutes. This should be at a pace that makes your heart rate rise. Next, slow down for 2-3 minutes to let your heart rate lower.
Repeat this pattern for 20-30 minutes.
Finish with 5-10 minutes of cool-down exercises or stretches to help your heart rate return to normal.

Japanese interval walking can also assist you in shedding pounds, enhancing muscle strength, and boosting your metabolism.