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Date Published: 02/07/2025

The Japanese walking routine that's catching on in Spain

If you already love your daily strolls, this new twist on walking could be exactly what you’ve been looking for.

We’ve all heard about the 10,000 steps a day rule. But what if there was a way to get even better results in less time? That’s the promise behind Japanese walking – a growing fitness trend, in Spain, that’s all about getting more from your daily walks without the need for fancy equipment or gym memberships. And the good news? It’s simple, low-impact, and perfect for anyone living in Spain.

What is Japanese walking?

Japanese walking is a simple but powerful routine. Also known as Interval Walking Training (IWT), this approach is similar in concept to high-intensity interval training (HIIT), but much gentler. It involves alternating between three minutes of fast-paced walking and three minutes at a more relaxed speed, repeated for around 30 minutes. With a gentle warm-up and cool-down, it’s structured, approachable, and only requires a stopwatch and a bit of space.

It’s the variation in pace that makes it effective. Unlike a steady walk, switching between intensities challenges both your heart and muscles more fully, helping you burn more energy, boost endurance, and improve overall health. Best of all, it can be adapted to almost any fitness level.

Why it works

Japanese researchers first studied this method back in 2007 and found it produced better health outcomes than simply walking continuously: including higher calorie burn, improved cardiovascular health, lower blood pressure, reduced body fat, stronger leg muscles, and better overall fitness.

Simply put, it targets both the aerobic and anaerobic systems, giving you more health benefits in less time.

While the original study is almost twenty years old, the underlying principle holds up: regular bursts of moderate to vigorous movement offer greater benefits than staying at one steady pace. More recent research also backs this up, showing that higher-intensity activity, even in short bursts, is linked to a longer life and better physical function. It’s particularly helpful in combatting age-related declines in strength, especially in older adults.

Where to try it in Spain

Whether you're strolling through a quiet town, along a beachfront promenade or hiking through the beautiful countryside, Spain has no shortage of beautiful, walkable spots to give this a go. The country’s varied landscapes and outdoor culture make it ideal for building a regular walking routine, wherever you live.

Tips to get started

Wear comfortable, breathable clothing and well-fitting shoes
Walk early or late in the day to avoid strong sun
Bring water and stay hydrated
Use sunscreen, a hat and sunglasses for protection
Choose familiar, safe walking routes you enjoy

Walking toward wellness

Japanese walking isn’t just another health fad. It’s a realistic, evidence-based approach to staying fit, especially for older adults or those easing back into exercise. It’s less time-consuming and less rigid than the traditional 10,000-step challenge, and it can do wonders for your mood, sleep, and stress levels.

If you’re already in a walking groove, this method is a perfect next step. And if you're just starting out, it’s a friendly entry into regular exercise.

So if you’re looking to shake up your daily walk or simply want to feel stronger, healthier and more energised, Japanese walking might be just the step up you need.

Image: Andrea Piacquadio/Pexels

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