IWT: Interval Walking Training

Japanese researchers have found a walking method with twice the health benefits of 10.000 daily steps.

Here’s how you do it →

It’s called Interval Walking Training (IWT):

→ 3 minutes slow walking
→ 3 minutes fast walking

Do this five times.

Why should you do it? * 4× improvement in Blood Pressure compared to regular walking.
* Reduced risk of stroke by 40%

• Improvement in muscle strength
  * Improved sleep efficiency by 12%

Finding the Right Intensity: Fast Walk: You can speak, but are a little breathless. Like you’re hurrying to a meeting.
Slow Walk: You can chat or even sing. A relaxed stroll.

Sources: Masuki, Shizue, et al. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training 10.1016/j.mayocp.2019.04.039.

Karstoft, Kristian, et al. Health Benefits of Interval Walking Training. Mar. 2024. 10.1139/apnm-2023-0595