Japanese Walking offers an exercise boost to help with Parkinson’s

"Japanese walking," or interval walking training (IWT), is a highly effective exercise technique gaining renewed attention for its significant health benefits.

This method involves alternating three minutes of fast-paced walking with three minutes of slower-paced walking, for a total of 30 minutes per day, at least four days a week.

Originally studied nearly 20 years ago in Japan, research has consistently shown that IWT can lower blood pressure, strengthen muscles, improve aerobic capacity, enhance cholesterol levels, increase flexibility, and positively impact BMI and cardiorespiratory endurance. Beyond physical benefits, studies suggest IWT can also improve sleep, cognitive function, and mood, especially when combined with mindful walking in nature.

Unlike continuous high-intensity walking, IWT is more sustainable and achievable for most people, with studies indicating that 60% to 90% of participants successfully adhere to the program. Experts recommend starting slowly and gradually building up to the recommended 150 minutes of physical activity per week, always consulting a doctor before beginning any new exercise regimen.

For practical application, the "fast" intervals should make conversation difficult, while the "slow" intervals allow for conversation but maintain a light sweat.