Is Japanese walking the exercise you’ve been searching for?
UC expert featured in WebMD article
The University of Cincinnati's Barbara Walker, PhD, was featured in a WebMD article discussing the benefits and science behind interval walking training, or "Japanese walking."
The Japanese walking method involves switching between slow and fast walking. You walk slowly for three minutes, then pick up the pace for three minutes, and repeat this cycle five times for a total of 30 minutes.
Research has found that Japanese walking at least four days a week can improve your aerobic fitness and lower your blood pressure.
"The Japanese walking method is also more efficient. In general, the routine takes two hours per week. That’s compared to the roughly 10 hours it takes to get the recommended 10,000 steps daily," said Walker, PhD, associate professor in UC's College of Medicine and a UC Health integrative health and performance psychologist.
Walker noted the method's other benefits can include building muscle strength and endurance, boosting your mood and improving your motivation to exercise since you have to stay engaged and pay attention to time and pace.
"The variety makes it easier to stay motivated," she said.
Featured photo at top courtesy of iStock.
Related Stories
UC's art collection on display at the Contemporary Arts Center
January 5, 2026
University of Cincinnati leaders joined WVXU's Cincinnati Edition to talk about the university’s 200-year-old art collection, a new exhibition at the Contemporary Arts Center and the release of a companion book exploring the collection’s role in education and public engagement.
UC faculty and staff among Rising Star leadership honorees
January 5, 2026
Two UC faculty and staff members are among this year's Rising Star leadership program sponsored by YWCA Greater Cincinnati. Kelli Beecher, assistant professor in the UC College of Nursing, and Brittany Bibb, assistant director of programs and operations in the UC Division of Student Affairs, are among the emerging leaders of 2026. They were featured in the publication Movers & Makers.
What's behind the mysterious rise of migraines?
January 5, 2026
Weather patterns such as extreme heat and storm conditions have been linked to migraine attacks, and research shows those environmental conditions are becoming more common. As National Geographic recently reported, one of the leading theories behind this mysterious rise is that climate change may be playing a role.