Fitness experts say that a new walking technique is sure to put a pep in your step and may help you live longer!
Interval walking training (IWT) involves walking at a slow pace for three minutes, then at a fast pace for three minutes, and then returning to a slow pace for another three minutes. Researchers say taking long strides and engaging the upper body by swinging one’s arms are key to getting the most out of the practice.
According to a growing body of evidence, this simple tweak to the way you get your daily steps could slash your risk of an early death and disease more than running on a treadmill can. Raising one’s heart rate, even for brief spurts, improves blood flow to deliver oxygen and nutrients to all parts of the body, triggers the release of feel-good endorphins, strengthens the heart, burns calories, and enhances cognition. And because it is less intense on the body than jogging and stair-climbing, the activity is easier on the joints, hips, and knees and is a safe option for people who are older and more fragile or new to daily exercise.
IWT was developed by a team at Shinshu University in Matsumoto, Japan, in 2017.
Their research showed that, five months of IWT, subject saw an average 10 percent improvement in overall fitness, along with long-term benefits including lower blood pressure and a 10 to 15 percent increase in aerobic capacity—equivalent to reversing cardiovascular age by about 10 years, according to researchers.
Fitness and longevity experts already know that walking is one of the best forms of exercise, with studies showing a 30 percent reduced risk of early death, heart disease, and diabetes. It’s low-intensity in nature, making it sustainable and accessible for anyone while still boosting oxygen flow and blood circulation throughout the body.
Walking gently strengthens the heart compared to high-impact activities like running, enhances lung capacity, and improves metabolism and other markers of chronic disease.
IWT enhances the benefits of walking.
Adding short bursts of higher effort elevates the heart rate more than maintaining a steady pace, boosts calories burned, and prompts a greater release of endorphins.
According to IWT’s co-creator, Dr Hiroshi Nose, most exercise programs for older adults are hard to stick to long-term. However, in his study, after about two years, 70 percent of people stuck with IWT, compared to roughly 30 percent for gym memberships.
Muscles became stronger as well, which reduces fall risks and improves mobility. They also saw a 20 percent reduction in lifestyle disease scores, which look for obesity, high blood pressure, diabetes, and high cholesterol.
And overall, people were in a better mood, in part because people walked in groups, which reduced loneliness.
The complete study can be found in the journal Exercise and Sport Sciences Reviews.
