Running has recently become a favorite activity among both young people and the elderly. However, there is another fitness trend that is less well-known yet offers numerous health benefits: walking. This type of exercise has been proven to support health, whether it is walking 10,000 steps daily or brisk walking for a few minutes. One exercise trend currently attracting attention is Japanese Interval Walking (JIW).
Unlike brisk walking or ordinary walking, JIW is a form of interval training, an exercise method that alternates between moderate-to-vigorous intensity and light-to-moderate intensity.
In JIW, the body is given varying levels of exertion by adjusting walking speed and heart rate. The exercise has gained popularity because it is inexpensive, easy to perform, and requires no special equipment or facilities.
Professor Denny Agustiningsih from the Faculty of Medicine, Public Health, and Nursing, Universitas Gadjah Mada (FK-KMK UGM), explained that JIW has significant benefits for physical fitness.
According to her, this type of exercise affects cardiovascular, respiratory, and metabolic fitness in a way comparable to other endurance exercises.
However, its benefits can only be maximized if performed with the correct dosage.
“The correct method is to alternate between brisk walking and normal walking. During brisk walking, the exertion on the body’s systems should reach moderate to high intensity,” said Professor Agustiningsih on Tuesday, Sep. 16, 2025.
She outlined two ways to determine whether the technique is being performed correctly.
First is the “talk test,” which involves brisk walking until one can no longer speak in long, uninterrupted sentences.
If someone can still talk at length, sing, or whistle, then the walking speed should be increased, though not to the point of running.
Second, for those using a smartwatch, the target is to reach the third heart rate zone.
During normal walking, the heart rate should return to the lowest level.
The recommended routine is three minutes of brisk walking followed by three minutes of normal walking, performed for 20-30 minutes daily according to each individual’s health condition.
According to Professor Agustiningsih, JIW can be performed by people of all ages, especially the elderly.
Research has shown that the exercise provides excellent benefits for older adults since the exertion level is adjusted to their physiological condition and capacity.
Additionally, JIW is also highly beneficial for individuals with metabolic syndrome, long-standing diabetes mellitus, or hypertension.
Further research is still needed to study its impact on younger individuals or those with sedentary lifestyles.
“In general, its effects on the body’s systems are similar to other interval training, provided it is performed properly,” she said.
With its many benefits, Professor Agustiningsih noted that motivating people to adopt JIW is relatively easy, as it is low-cost, simple, and can be done individually or in groups.
She suggested that organizing events or forming JIW communities could make the activity even more engaging and beneficial.
“To maintain fitness, JIW does not depend on trends; it can be practiced anytime by anyone,” she said.
Nevertheless, Professor Agustiningsih reminded the public of the importance of recognizing their body’s condition and needs before trying JIW.
She advised undergoing regular medical check-ups to assess health conditions and determine the right exercise dosage.
She also stressed the importance of using appropriate footwear, even though JIW requires no special equipment.
The right footwear helps prevent injuries to the legs, knees, and spine, while ensuring the heart and lungs receive the appropriate level of exertion.
Shoes that are too hard or too tight can hinder the calf muscles’ pumping function in returning blood to the heart, thus reducing cardiac output.
As a result, individuals may feel fatigued or even faint, which is inconsistent with their actual physical ability.
“If you want to start JIW as part of a healthy lifestyle, not just because of FOMO, do it with the principle of start low, go slow, always make a progression,” Professor Agustiningsih concluded.
Author: Jelita Agustine
Editor: Gusti Grehenson
Post-editor: Lintang Andwyna
Illustration: Freepik