If you want to stay fit and slim without going to the gym and sweating for hours, the Japanese 3-3-3 walking formula can be helpful. In this method, the walking speed is changed after a set period of time. This improves metabolism, burns calories, and maintains good physical and mental health. In normal walking, we walk at the same speed most of the time. However, in Japanese walking, the walking speed is constantly changed to keep the muscles, heart, and lungs more active.

What exactly is the Japanese walking style?

The Japanese 3-3-3 walking method is also known as interval walking training (IWT). In this method, you walk slowly for 3 minutes, followed by a brisk walk for the next 3 minutes. This cycle is repeated 5 times, resulting in a total of 30 minutes of walking. Research suggests that walking in this manner at least four days a week can improve aerobic fitness, control blood pressure, and increase muscle strength.

Benefits of Japanese Walking

• This method can burn more calories than normal walking. Walking requires more energy, which can help with weight loss.

This method strengthens the leg muscles and improves balance and coordination of movements.

• Increasing your walking speed requires more effort from your body, helping you increase your fitness capacity in a shorter period of time.

• Alternating between fast and slow walking patterns helps the heart pump faster. This can help improve blood vessel function and lower blood pressure.

• Because muscles are more active, it can also help control blood sugar.

• Walking in fresh air, sunlight and natural environment helps in reducing mental stress and maintaining a good mood.

The right way to do Japanese walking

• Then increase your walking speed and walk briskly for 3 minutes. Your speed should be around 70 percent of your maximum speed. This means you'll be a little out of breath, but you'll be able to talk.

• Slow down your walking speed for the next 3 minutes. This time, walk at about 40 percent of your normal pace.

• Repeat this cycle a total of 5 times. This will complete your 30-minute walk.

• Finally, walk slowly for a few minutes and finish the exercise with light stretching.

• If you don't have time to walk for 30 minutes at a time, you can also walk for 10 minutes three times a day.

PC: TV9