Put on your sneakers—there is a new walking trend you might want to try during your next workout.
Originating in Japan, the interval walking method is a type of High-Intensity Interval Training (HIIT). This approach involves short bursts of fast walking followed by slower walking. Interval training has been shown to offer more health benefits than simply aiming for 10,000 steps a day.
So, how does interval walking work?
First, set aside at least 30 minutes. According to Tom’s Guide, you start by walking at a slow, easy pace for three minutes. This pace should allow you to carry on a conversation comfortably. Next, increase your speed to a brisk, high-intensity pace for another three minutes. During this faster phase, you should feel you are working hard.
You then keep alternating between slow and fast walking every three minutes for 30 minutes or longer.
What are the health benefits of this method?
Interval training and HIIT are known to burn a significant number of calories in a short time. Moreover, your body continues to burn calories for hours after the workout.
“These workouts usually help burn more fat and build muscle,” said UC Davis Health. Studies also show that high-intensity workouts can help lower blood pressure and reduce heart rate.
Interval walking can improve heart health and counter muscle loss related to aging. Research has found that people aged 65 to 80 who practiced this training reversed muscle cell deterioration and increased muscle strength.
“The key is to walk at a brisk pace that raises your heart rate and makes you work harder,” said Dr. Lauren Elson, medical editor of the Harvard Special Health Report Walking for Health.
Any form of walking is beneficial
Walking and other cardio exercises help improve heart health, strengthen the immune system, and assist with weight management.
Recent studies show that walking just 9,000 steps a day can lower the risk of developing 13 types of cancer.
Federal health guidelines recommend adults get at least 150 minutes of moderate-intensity exercise each week, along with two days of muscle-strengthening activities.
“Walking is an excellent way to meet the 150-minute exercise goal,” Elson added. “It can be done indoors or outdoors and can be adjusted to suit any fitness level.”
