IWT: Interval Walking Training

Japanese researchers have found a walking method with twice the health benefits of 10.000 daily steps.

Here’s how you do it →

It’s called Interval Walking Training (IWT):

→ 3 minutes slow walking
→ 3 minutes fast walking

Do this five times.




Why should you do it?
* 4× improvement in Blood Pressure compared to regular walking.
* Reduced risk of stroke by 40%
* Improvement in muscle strength
* Improved sleep efficiency by 12%


Finding the Right Intensity:
Fast Walk: You can speak, but are a little breathless. Like you’re hurrying to a meeting.
Slow Walk: You can chat or even sing. A relaxed stroll.






Sources:
Masuki, Shizue, et al. High-Intensity Walking Time Is a Key Determinant to Increase Physical Fitness and Improve Health Outcomes After Interval Walking Training
10.1016/j.mayocp.2019.04.039.

Karstoft, Kristian, et al. Health Benefits of Interval Walking Training. Mar. 2024. 10.1139/apnm-2023-0595