In 2026, “Japanese walking” is one of the most talked-about exercise trends. PureGym’s 2025/26 fitness report says it is the fastest-growing trend in its ranking, with search interest up 2,968%. The name sounds new, but the method is not new. In research, it is called interval walking training, or IWT, and it was developed by Hiroshi Nose and Shizue Masuki at Shinshu University in Japan. (puregym.com)

So, what is Japanese walking? The idea is very simple: change your speed. In the research program, people walked fast for 3 minutes, then walked slowly for 3 minutes. They repeated this at least five times in one walking session, at least four days each week. In the studies, the fast part was set at about 70% to 85% of peak aerobic capacity, while the slow part was about 40%. (pubmed.ncbi.nlm.nih.gov)

Why are people so interested in it? One reason is that it is easy to understand and does not need a gym or special equipment. Another reason is the science behind it. A 2007 study in middle-aged and older adults found that high-intensity interval walking improved fitness and helped protect against age-related increases in blood pressure better than moderate continuous walking. A later 2019 study of 679 adults reported a 14% rise in estimated peak aerobic capacity and a 17% drop in a lifestyle-related disease score after five months of interval walking. (pubmed.ncbi.nlm.nih.gov)

This is why Japanese walking fits 2026 so well. Many people now want exercise that is simple, low-cost, and realistic for daily life. Japanese walking offers that balance: it is gentle enough for many beginners, but still gives the body a stronger challenge than an easy walk. If you want to try it, start slowly. Harvard Health advises people to build a regular walking habit first, include warm-up and cool-down time, and talk to a doctor before trying interval walking if they have heart disease or joint pain. (puregym.com)