Regular movement is an important part of any healthy lifestyle, whether you’re trying to lose weight or not. For step counters everywhere, 10,000 steps a day has become the goal they walk toward—but it may not be the best one.

The Japanese walking method, an interval walking technique, has surged in popularity recently, but it’s actually been around for 20+ years—and has the science to back it up. For those on a GLP-1 medication like semaglutide or tirzepatide, it’s the perfect low-impact exercise to pair with their treatment to help them get the most out of their weight-loss efforts.

What is the Japanese walking method?

The Japanese walking method, sometimes called the “Japanese weight-loss walk,” is a style of walking that alternates between fast and slow walking for 30 minutes. 

So your walk would look something like this:

• 3 minutes of fast walking (70% of peak aerobic capacity)
• 3 minutes of slow walking (40% of peak aerobic capacity)
• Alternate between the two walking paces for 5 sets (totaling 30 minutes)

You’ll know you’re at around 70% peak when it starts to get difficult to talk while you walk. At 40% peak, talking shouldn’t be a problem. Aim for doing this type of walk 4–5 times a week to maximize the benefits.

Why this method works

Interval training has been applied to all kinds of exercises, including walking. By adding intensity to your walk, you get more bang for your buck in terms of time spent exercising (i.e., more benefits in less time). 

During high-intensity intervals, blood flow increases and makes your heart beat faster. Over time, your cardiorespiratory fitness improves because your heart and lungs are stronger. Interval walking is especially helpful for those who are trying to lose weight, are inactive, or are older because it’s a low-impact way to get more physical activity in your day. 

Benefits of the Japanese walking method

When you incorporate high-intensity speeds into your walks, you get more benefits from the time you spend walking. 

• Improve your cardiovascular fitness faster. The alternating pace challenges the cardiovascular system, leading to greater endurance gains over time and helping to lower blood pressure. 
• Burn more calories. Higher-intensity intervals raise your heart rate and oxygen demand, which boosts calorie burn both during and after your walk.
• Support healthy blood sugar levels. Alternating walking speeds can help your body absorb glucose more efficiently, leading to steadier post-meal blood sugar levels. 
• Preserve and build muscles. Muscle-building doesn’t have to happen at the gym. Bursts of walking speed recruit more muscle fibers, especially in your legs and core, which can help maintain lean mass while losing fat. 
• Improved mood and mental wellbeing. Endorphins are released during any kind of exercise, even low-impact exercises like Japanese walking. This is a great motivator for those on GLP-1s to keep moving—simply because it makes you feel good, and it doesn’t require as much effort as a gym workout.
• Efficiency. If you’re looking for the most benefits for the least amount of strain on your body, Japanese walking is a great option. This type of exercise is particularly beneficial for older adults and those new to exercise. 

Once you’ve established a consistent Japanese walking routine, it’s also pretty easy to vary your speed, walking routes, or terrain to keep things interesting.

Why Japanese walking is the perfect workout routine for GLP-1 users

Starting any workout routine can be daunting, especially if your goal is to lose weight. The great thing about the Japanese walking method is that it has a low barrier to entry—no gym membership (or equipment) required. If you can walk, you can do it. And when you vary your walking speed, you get more benefits from your time than if you walked at the same pace for 30 minutes.

Looking for extra help to get you moving? Try Shed’s MIC + B12 or LDN for energy and appetite support.

How to get started with Japanese walking

1. Ramp up slowly

If you haven’t been working out regularly, it’s completely fine to do shorter intervals as you’re building up endurance. Start with short high-interval times—a minute, or even 30 seconds will do—your first week. Then add another minute the next week, and another minute the week after until you’re able to alternate three minutes of fast walking with three minutes of slow or medium-pace walking for the full 30 minutes. You won’t see the full benefits right away, but you’ll be preparing your body for increased physical activity, which is just as important when you’re getting started.

2. Short walks are better than no walks

If you don’t have a 30-minute block of time in your schedule for walking, you can probably make time for 15 minutes somewhere—and still get some benefits. Interval walking can be done anywhere—in the parking lot while you’re waiting for your kid’s soccer practice to finish, at the office between meetings, around your neighborhood at any time of day—so if your schedule is crazy, at least you’ll still be getting your heart rate up in shorter intervals throughout the day.

3. Get your posture right

When you quicken your pace, pay attention to your posture: stand tall, chest up, shoulders back. This helps engage more of your body while adding power to your steps.

4. Find a timer system you like

Having to constantly check your watch or phone to time your walking speed gets old fast. Many fitness trackers have a feature that allows you to set up intervals in advance so you don’t have to monitor the time yourself. Or, if you like to listen to music while you walk, change your walking speed every time a new song comes on.

5. Listen to your body

Some GLP-1 medications (like semaglutide) can cause fatigue or dizziness. If you feel light-headed, slow your pace or take breaks as needed.

Exercise anyone can do

GLP-1 medication works best when paired with a healthy diet and exercise—and yes, walking counts. Japanese walking is the gentle entry into regular exercise many GLP-1 users need and that they can actually maintain during and after treatment. Shed is here for you during every step of your weight-loss journey and provides 1:1 coaching to help you develop habits that support your goals and the type of life you want to live. Visit our blog today for more lifestyle tips and resources.

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FAQs about Japanese walking

How is the Japanese walking method different from regular walking?

The main difference is variations on speed. Most of us walk at a steady pace, but Japanese walking alternates a high-intensity pace with a low-intensity pace, which gets your heart rate up more and helps build endurance.

Which is more important: walking speed or number of steps?

If you want more benefits for your efforts, then walking speed matters more, especially if you’re short on time. Interval walking burns more calories and builds more muscle strength than maintaining one walking speed, and the benefits of “regular” walking plateau sooner than interval walking does. That being said, any kind of walking is better than barely walking at all, so start where you can!

How do I know if I’m walking at a high or low intensity?

If you have a fitness tracker, it can tell you how hard your heart is working. You could also try the simple talk test: if it’s uncomfortable to talk, then you’re at high intensity. If talking is easy, you’re at low intensity.

Who benefits most from Japanese walking?

Just about anyone can benefit from the Japanese walking method, but it is especially helpful for those with mild joint issues, those who want to lose weight but struggle with motivation to get to the gym, those who are inactive, and older adults.

When is the best time of day to do Japanese walking?

After meals is the best time for a walk, as it improves digestion and helps prevent blood sugar spikes, both of which help with weight management. However, any time of day that you can get up and walk consistently is a good time for a walk.

Can the Japanese walking method help me lose weight while on a GLP-1?

Yes. GLP-1s work best when paired with a healthy diet and exercise, and the Japanese walking method is a gentle, low-impact way to exercise regularly, even if you weren’t physically active before you started medication.