Walking methods gain global attention for reducing disease risks

Recent research and global trends highlight the significant health benefits of specific walking methods. A meta-analysis involving over 160,000 people published in ‘Lancet Public Health’ indicates that walking 7,000 steps daily can reduce the risk of all-cause mortality by 47%, dementia by 38%, and cardiovascular disease by 25% compared to walking only 2,000 steps.

Simultaneously, a method known internationally as ‘Japanese walking’—originally developed as ‘Interval Walking’ by researchers at Shinshu University in Japan—has gained massive popularity in the United States and beyond. This technique involves alternating between three minutes of brisk walking and three minutes of slow walking. Unlike standard walking, which may lack sufficient intensity, this interval method has been shown to improve leg strength, aerobic capacity, and blood pressure.

Experts suggest that while the traditional 10,000-step goal is popular, hitting approximately 7,000 to 8,000 steps with varied intensity may offer the most efficient health returns without excessive physical strain.