I talk to patients all day about ways to improve their health, and one of the most underrated tools we have is walking… But not just any walking!
There’s a special type called interval walking, and research from Japan shows it can lower body fat, improve fitness, and support overall health– even more than regular walking.

The best part?

It’s simple, free, and you can start today. Just remember to always wear comfortable shoes, walk in a safe area, stay hydrated, start slow and build up more days or more minutes per day gradually, over several weeks. And most importantly,

Listen to your body:

• If you’re feeling hip, knee, or ankle pain, it is possible you need different shoes that support you better. Visit a running store that can record your feet hitting the ground. You can find the right shoe to suit your stride, arch, pronation, and even how your foot strikes the ground.
• If you’re feeling back, neck, or shoulder pain, you may need to pay more attention to your posture when walking.
• If you feel shortness of breath, then slow down-- you’re pushing yourself too fast.

If you have any medical concerns, talk with your healthcare team to ensure its not a lasting issue.

What is Interval Walking?

Interval walking means switching between slow walking and fast walking.

A simple way to do it:

• Walk slow for 3 minutes
• Walk fast for 3 minutes
• Repeat this cycle for about 20–30 minutes

That’s it.

What the Research Shows

A well-known study from Japan, led by Dr. Hiroshi Nose at Shinshu University, followed adults doing interval walking over several months.

Here’s what they found:

• Lower body fat
• Improved blood pressure
• Better blood sugar control
• Increased strength and fitness

Compared to people who walked at a steady pace, the interval walkers saw greater health improvements.

Why Interval Walking Works So Well

1. It Boosts Fat Burning

When you walk faster, your body uses more energy.
Switching speeds helps your body burn more fat than walking at the same pace the whole time.

2. It Improves Blood Pressure

The faster walking periods help your heart get stronger.
Over time, this can help lower blood pressure, which is key for heart and kidney health.

3. It Supports Blood Sugar Control

Your muscles use glucose (sugar) when you move.
Interval walking helps your body use that sugar more efficiently, which can lead to more stable blood sugar levels.

4. It Builds Strength and Energy

Walking faster challenges your muscles more.
Over time, you may notice:

• Less fatigue
• Better balance
• More energy during the day

5. It’s Easier to Stick With

Many people find interval walking less boring.
The change in pace keeps your mind engaged and makes the time go by faster.

How to Get Started (Even If You’re New)

Start simple:

• Begin with 10–15 minutes total
• Walk at a pace where:
  • Slow = easy, can talk comfortably
  • Fast = slightly out of breath, but still safe

Build up to 20–30 minutes, 3 to 5 days per week.

The Takeaway

You don’t need intense workouts to improve your health. Sometimes, small changes (like how you walk) can make a big difference. Interval walking is simple, effective, and backed by research. It can help lower body fat, improve blood pressure, and support better blood sugar control.

So next time you go for a walk, try changing your pace (and watch your health start to change too)!

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