CLAIM:
Interval walking, which alternates between slow and brisk walking, offers greater health benefits than the traditional 10,000-step approach. It is suggested that doing this regularly can improve cardiovascular health, mood, immunity, and overall fitness.
FACT:
Interval walking - alternating between brisk and slow-paced walking, can improve cardiovascular fitness, blood pressure, and metabolism when done consistently, and some studies suggest it may offer added benefits over steady walking. However, it is not a universal replacement for the 10,000-step approach, and results vary based on individual fitness, health conditions, and consistency. Experts say it is effective and time-efficient, but not a quick fix or inherently “better” for everyone.
In a viral reel posted by Dr Saurabh Sethi, a Harvard and Stanford–trained Gastroenterologist & Hepatologist, who has over 1.5 million followers on Instagram, a different walking method has sparked widespread interest online.
In the reel, he explains a technique called “interval walking,” which he describes as an alternative to the traditional 10,000-steps approach. He says, “The Japanese have discovered a walking technique with more benefits than the traditional 10,000 steps. It is called interval walking, that is alternate 3 minutes of slow walking with 3 minutes of brisk walking, like you are rushing to an important meeting.”
He further suggests, “Do this for 30 minutes daily and the results are impressive,” adding that it may support better blood pressure, reduced stroke risk, improved mood, boosted immunity and better sleep quality. He also explains a simple structure: start with a 3–5 minute warm-up walk, alternate between slow and brisk walking, and end with a 3–5 minute cool-down, calling it “joint friendly, time efficient and very effective.”
The reel has gained 2 million views, 43K likes, and 54.2K shares.
What is this viral ‘Japanese interval walking’ technique?
Often referred to as the “Japanese walking method,” this approach is essentially a form of interval walking - alternating between periods of brisk and slow-paced walking. The name comes from early research conducted in Japan that examined its potential health benefits, though the concept itself isn’t new and is widely used in different forms of exercise globally.
Similar to interval training seen in activities like running programmes or high-intensity interval training (HIIT), this method applies the same principle to walking. It typically involves walking at a brisk pace for three minutes - enough to slightly raise your heart rate - followed by three minutes of slower, more relaxed walking. This cycle is repeated for about 30 minutes.
In the original study, participants followed this pattern for at least four days a week, highlighting it as a structured yet accessible way to incorporate interval training into a daily routine.
Can it significantly improve overall health?
Research suggests that interval walking can offer measurable health benefits, particularly when done consistently, but its impact depends on factors like age, health status, and adherence.
A 2007 study involving older adults compared no exercise, moderate continuous walking, and high-intensity interval walking. Participants in the interval group alternated “3-minute low-intensity walking… followed by a 3-minute high-intensity walking” several times a day. The results showed clear improvements: muscle strength increased by up to 17%, aerobic capacity improved, and reductions in blood pressure were more significant than in the moderate walking group. The study concluded that “high-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity.”
Building on this, a 2013 study in individuals with type 2 diabetes found even stronger outcomes. While both walking methods were feasible, interval walking stood out. Participants showed a 16% increase in VO2max, along with reductions in body fat and improvements in blood sugar levels. In contrast, the continuous walking group showed little to no change in glycaemic control. The researchers concluded that “interval walking is superior to energy expenditure–matched continuous walking for improving physical fitness, body composition, and glycemic control.”
More recent evidence continues to support these findings. A 2024 review of multiple trials reported that interval walking can increase aerobic fitness (VO2peak) by around 10–15%, improve muscle strength, and reduce blood pressure. It also highlighted improvements in lifestyle-related disease markers, including blood glucose and BMI. The review notes that interval walking “more greatly improves physical fitness and muscle strength compared to continuous walking training,” particularly in middle-aged and older adults.
At the same time, studies also show that benefits can vary. A 2025 study in people with diabetes found that while interval walking did not significantly improve muscle strength compared to continuous walking, it did lead to better gait speed and physical quality of life. This suggests that while not all outcomes improve equally, functional health benefits are still evident.
What experts say
Dr (Prof) Tarun Kumar, Associate Director and Head at Medanta Moolchand Heart Centre, said that interval walking does show advantages over steady-paced walking, particularly in improving cardiovascular fitness. He explained that varying pace puts different demands on the body. “When you’re walking at different speeds, your heart, muscles and joints work at different thresholds,” he said, adding that this makes interval walking “superior to steady, constant pace walking” in terms of cardiovascular fitness, muscle strength, metabolic health and even weight management.
He also outlined the commonly followed structure of the method: beginning with a 5–10 minute warm-up, followed by cycles of brisk walking—“at least 50–60% of your maximum heart rate”—for 3–4 minutes, interspersed with slower walking for about 2 minutes. Repeating this cycle for 30–40 minutes and ending with a cool-down, done “4 to 5 times a week,” can help improve vascular and overall heart health.
At the same time, he stressed that any movement is beneficial, especially for those with sedentary lifestyles. “If somebody is sedentary, then any kind of walking - slow, brisk or even just steps - is beneficial,” he said. However, for those already active, adding variation through interval-style walking or other forms of exercise can offer additional benefits over constant-pace walking.
Adding to this, Dr Sanjay Bhat, Sr. Consultant – Interventional Cardiology at Aster CMI Hospital, Bengaluru, noted that interval walking can be more time-efficient, but it is not universally better for everyone. “It can be more efficient than just setting a target of 10,000 steps, because the bursts of speed improve heart health, blood pressure and overall fitness,” he said.
However, he emphasised that outcomes depend on consistency and individual factors. “It is not necessarily ‘better’ for everyone; total daily activity, fitness level and the ability to maintain the routine also matter,” he explained. While interval walking may help improve mood, sleep and overall health, these benefits come with regular and sustained practice, not as a quick fix.
Dr Bhat also highlighted that both approaches serve different purposes. Interval walking is more intensity-focused and time-efficient, while the 10,000-step goal promotes overall daily movement and calorie burn. “Which one is better varies from person to person,” he said.
On safety, he noted that interval walking is generally suitable for healthy individuals, particularly middle-aged and older adults, but cautioned that beginners or those with existing conditions should proceed carefully. “People with cardiovascular disease, uncontrolled hypertension, severe arthritis, or recent surgery should seek medical advice before starting,” he said, adding that some individuals may need to begin with steady walking before progressing to intervals.
This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS
