Japanese walking method suggested by Harvard doctor shows quick results in fitness
TOI World Desk | TOI Global Desk | Sep 19, 2025, 22:04 IST
Highlight of the story: Dr. Saurabh Sethi, a Harvard-trained doctor, recommends Japanese interval walking i.e. a 30-minute routine alternating slow and fast walking every three minutes. He says it's more effective than walking 10,000 steps daily. The method improves heart health, boosts fitness, supports mental well-being, reduces stroke risk, and is safe for joints, making it suitable for people of all ages.
Dr. Saurabh Sethi, a gastroenterologist trained at Harvard, Stanford, and AIIMS, has recommended a Japanese walking method that can improve fitness in less time. He says this method is more effective than walking 10,000 steps a day. He shared this advice in a recent video on Instagram. The walking method he spoke about is called Japanese interval walking. It involves changing walking speed every three minutes and takes just 30 minutes a day.
In this method, a person walks slowly for three minutes and then switches to fast walking for the next three minutes. This cycle is repeated for a total of 30 minutes. Dr. Sethi advises people to begin with a warm-up walk for three to five minutes. After that, they should start the interval walking. At the end, they should walk slowly again for a few minutes to cool down. This helps the heart and muscles return to normal.
Dr. Sethi says interval walking is very good for heart health. The change in pace improves the strength and flexibility of the heart and blood vessels. It also helps control blood pressure and reduces the risk of heart diseases, including stroke.
According to research, interval walking improves how the body uses oxygen. It also helps in building muscle strength. For many people, this method works better than walking at a steady pace for a long time.
Dr. Sethi explains that stroke is caused by blocked or burst blood vessels in the brain. This walking method improves blood flow and helps keep the arteries flexible. It also lowers high blood pressure, which is a major cause of stroke.
Interval walking improves blood circulation to the brain. This can lead to better focus and mental energy. Walking fast also helps release endorphins, which improve mood and reduce stress. Regular practice may help people sleep better and feel more energetic.
This method does not put too much pressure on the joints. It is a low-impact exercise, so it is safer than running or jumping. Dr. Sethi says it is suitable for older adults or people with joint problems.
One of the biggest advantages of this method is that it only takes 30 minutes a day. It can be done in a park or on a treadmill, making it easy to add to a daily routine. The mix of slow and fast walking also prevents boredom and keeps the body active.
Dr. Sethi suggests starting slowly. A person should begin with a warm-up, then walk slowly for three minutes, followed by fast walking for three minutes. This should be repeated for 20 to 30 minutes. Comfortable shoes and enough water are also important.
In this method, a person walks slowly for three minutes and then switches to fast walking for the next three minutes. This cycle is repeated for a total of 30 minutes. Dr. Sethi advises people to begin with a warm-up walk for three to five minutes. After that, they should start the interval walking. At the end, they should walk slowly again for a few minutes to cool down. This helps the heart and muscles return to normal.