Japanese walking, an interval exercise discipline developed by exercise physiologists in Japan, is gaining widespread popularity as a manageable fitness alternative to high-impact running.
The workout trend comes as distance running remains a leading physical activity across Europe. Data published by the 7th Running Observatory of Union Sport & Cycle, the primary professional organization for sports, leisure, bicycle, and active mobility businesses in France, showed that 12.4 million people in France practiced running in 2023.
Union Sport & Cycle represents hundreds of commercial enterprises within the sports industry, tracking national physical activity trends and exercise demographics. While running is widely practiced, the intense physical demand can make the sport difficult or unsuitable for many individuals seeking regular cardiovascular exercise.
Japanese walking provides a practical compromise situated between traditional walking and distance running. The method was invented in 2007 by two professors of exercise physiology at Shinshu University, a public institution based in Nagano Prefecture, Japan.
Understanding the 3-3 interval walking technique
Also known as 3-3 walking, the discipline relies on interval training, an established conditioning method that alternates between short periods of higher and lower intensity effort. The core technique requires participants to alternate three minutes of slow walking with three minutes of fast walking.
The pace variation requires no specialized gym equipment or tracking technology. American gastroenterologist and liver specialist Saurabh Sethi described the faster phase in a social media video published in May 2025, which accumulated hundreds of thousands of views. Sethi said the accelerated pace resembles the walk a person takes when rushing to an important meeting.
Gastroenterology focuses on the human digestive system and metabolic health, fields where routine moderate exercise is frequently recommended to support organ function. When the technique was originally designed by the Shinshu University researchers, the objective was to create an exercise format accessible to everyone, with a particular focus on elderly individuals.
The goal was to enable people of all fitness levels to engage in manageable physical activity without overexertion while still securing significant health advantages. Practitioners can also incorporate physical variations into their routine to elevate the workout. Walking on sloped terrain, inclined outdoor paths, or staircases adds gravitational resistance to further challenge muscles.
Additionally, walkers can incorporate heart coherence exercises into their training sessions. Cardiac coherence is a biofeedback breathing technique designed to synchronize heart rate variability with respiratory patterns, helping regulate the autonomic nervous system.
Sports coach Julie Pujols-Benoit told French lifestyle publication Madame Figaro in September 2023 that practitioners can synchronize their steps with their breathing. She said walkers can inhale over five steps and exhale over five steps, noting that the technique allows individuals to relax, control their breath more effectively, and gently work the heart muscle.
Health improvements for body and mind
Scientific evaluations conducted by the researchers who developed the method demonstrated notable physical health outcomes. According to the creators of the discipline, regular practice increases thigh muscle strength by nearly 20 percent.
The exercise method also supports weight loss efforts and helps counteract the physical effects of aging by stimulating blood circulation. Over time, alternating intervals build overall physical endurance without subjecting joints to repeated heavy impacts.
Beyond physical fitness, the discipline contributes to psychological well-being. Sports doctor Dan Boulle told British lifestyle magazine Stylist UK in June 2025 that Japanese walking provides clear mental health benefits.
Boulle said the practice reduces stress and anxiety while improving mood and concentration. He added that the interval walking routine also helps lessen the symptoms of depression.
