Are you actually exercising on a trend like “Japanese walking”? I asked the personal trainer

I’ve heard of “Hot Girl Walk,” but what about “Japanese walking”? Also known as the Interval Walking Training and the Washington Post Report This technique is now viral in tiktok, but Japanese walking is 2007 Japanese-based research We concluded that high-intensity interval walking training could help protect against reduced muscle strength and peak oxygen uptake, as well as increased blood pressure.

More recently, Survey for July 2025 It was found that pre-made and frail elderly people who increased their walking cadence 14 steps per minute had a 10% increase in their chances of improvement during the 6-minute walk test. This represents advances in mobility, function, or endurance. With the results of these positive studies, you may wonder: Does walking count as exercise? I asked my personal trainer to find out.

Is it a walking exercise?

Yes, walking is exercise and experts in the field of physical and mental health agree. Sergii Putsov“Walking just 30 minutes a day can reduce the risk of severe cardiovascular disease and dementia,” said a certified personal trainer with a doctorate in sports science. April Crowa licensed clinical social worker at Paramount Wellness Retreat adds that “walking in the natural environment increases cognitive function and creativity, thus providing a unique type of treatment.”

Does walking do more than building up your heart strength? After all, yes. Mayo Clinic We have identified additional health benefits of walking. According to the medical center, walking can improve muscle endurance, increase energy, lower blood pressure, strengthen bones and support the immune system. You can see both outdoors and benefits On the treadmill.

Walking alone will change your body shape. 2017, Journal of Physical Activity and Health A meta-analysis of 22 clinical trials related to walking and health was conducted. Results revealed that active walking reduces waist circumference, fat mass and body fat percentage, and reduces to a “clinical significant” degree in obese men and women under 50 years of age. It can also lead to overall weight loss. So, the “hot girl walk” you take can cause noticeable changes in your body if you stick to it.

Do you only walk well and exercise on your own?

As part of the circuit, walking certainly can be combined with other activities. You can also walk as a warm-up for jogging or cycling. Walking on its own can have results and may have less negative effects on your body than other shocking sports.

Gregor PareraCPT also states that walking for walking: “Jogging is much better than jogging because it can put excessive pressure on your ankles, especially if you’re built up heavily. On the other hand, active walking is one of the best exercises as it regulates the legs and calf muscles without applying the same pressure on the joint.

Walking at a slower pace is better than staying still at home, but faster pace also provides faster health benefits. Research in 2019 Atherosclerosis It was found that a male doctor with an average age of 67.8 “walk pace is inversely proportional to the risk of cardiovascular disease death and development.” In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

The US Department of Health and Human Services recommends how long you should walk At least 150 minutes Moderate intensity physical activity every week, or 30 minutes a day for 5 days due to great health benefits. This includes walking actively from 2.5 to 4 mph. Walking at a slow, slow pace (below 2 mph) is considered an activity of light intensity. This can provide health benefits compared to sedentary behavior, but there are not many benefits as active walking.

Health benefits of walking

Walking has many health benefits. It’s not just activities Low cortisol levelsas with all forms of exercise, it gives fresh air, but there may be various concrete improvements in the following health indicators.

• Better sleep. Low-impact physical activity can lead to better sleep. One small 2020 study published Sleep health We found that increasing daily steps will help you get quality sleep, especially among women.
• Low risk of type 2 diabetes. According to American Diabetes Associationwalking for at least 30 minutes a day can help to stop type 2 diabetes. Increasing your daily step count can potentially suppress glucose levels.
• Low blood pressure. 2022 study from American family doctor We reported that a normal walking schedule of moderate intensity could reduce systolic, diastolic, and heart rate.
• Improved balance. Being stable on your feet becomes more and more important to your health as you age. Harvard Health Publications He says walking builds low physical strength and improves balance.
• Low risk of cancer. Walking can even reduce the risk of some cancers. Research from 2013 Cancer epidemiology, biomarkers, prevention It was found that postmenopausal women who walked more than 7 hours a week had a 14% lower risk of developing breast cancer than women who walked less than 3 hours a week.

How to take your walking to the next level

If you hit a plateau in your walking routine, you Add strength Get a walk without jogging or switching activities. By making walking more strict, you can increase the number of calories you burn by giving your body a new challenge. Here’s how to raise an ante on your daily walk:

• Please increase the time for your walk. If you are currently walking for 30 minutes a day, Every 15 minutes. Putsov recommends walking at least 45 minutes a day if your goal is weight loss.
• Increase speed. You can also increase your speed to add more strength. free Fitness Workout App Enabling GPS including Nike Run Club allows you to track distance and time and calculate pace.
• Wear the weight of your wrist or ankle. Build weights like Rose bangle You can raise the notch. These types of weights can be worn on the ankles or wrists to provide resistance.
• Alternate your pace. Both CPTs spoke to the recommended walking interval to make walking more challenging. Try walking for 5 minutes at your normal pace and then 5 minutes of speed walking.
• Adds a slope to the route. Are you walking on flat surfaces for most of the route? Find hills to increase the difficulty of trekking. You can also add it Retro Walking Increase the slope (walking back).

How to stay motivated while walking

It’s easy to get excited about a new workout routine at first. Also, it’s natural to get bored and irritated when you stop looking at big results. Music and podcasts may be helpful as they seem to let time pass faster. Make sure these sounds are background noise. This will allow you to notice your surroundings and surrounding environments.

Crowe also recommends setting clear and achievable goals. She explains that “reminders are used to record all the achievements that have been done during a walk, and all the achievements that have been done through mobile apps and personal journals,” and that it can push the next episode violently.

If going alone is becoming difficult to get back on track, walk with your partner or check if there is a walking club in your area. Parera says that walking companions can increase your sense of accountability and make the experience more enjoyable. You can also try out new views to stay motivated during your walk. Get the sun and yours will increase Vitamin D intakewhich may improve your mood.

Walking Safety Tips

Make sure you are ready for your task before going to the sidewalk on a daily walk or Hot Girl Walk. Walks in the neighborhood and lakeside may seem harmless, but they still want to set themselves up for a safe return.

1. Bring water with you. At medium temperatures, REI I recommend it Drink half a liter of water every hour. If it’s hot outside, you need to increase your water intake. Bring you with a dehydration when you walk, as you may feel dizzy or sick Water bottle.
2. Please wear the appropriate shoes. You don’t want to be taken away from the fees on the way to a walk due to ankle sprains and serious blisters. Attached to athletic stores for quality Walking shoes It suits your foot shape and arch.
3. Please let someone know where you are. When walking in nature or at night, make sure someone can find you. Sharing your location on Google Maps is one of the simple ways to achieve this.
4. Wear a reflector at night. If you are walking early in the morning or after dusk, wear a reflective jacket or vest. You can also get reflective tape and add it to the back of your shoes and pants.
5. Use the sidewalk. The U.S. Department of Transport says you should always walk on the sidewalk. If there is no sidewalk, head for traffic.
6. Plan your route. Plan your route in advance to avoid getting lost, being lit or wandering around areas that may be unsafe. This helps you keep recognised about your surroundings while allowing someone to give you the exact location before you go out.
7. Carry your phone. Especially if you are walking alone at night, make sure to carry your phone with you in case of emergency. However, don’t distract your phone from bringing attention or not noticing your surroundings.