Is 'Japanese Walking' Really Exercise? Trainers Weigh In

What is Japanese Walking?

You've heard of "hot girl walks," but what about "Japanese walking"? It's also known as interval walking training, and it has gained attention on TikTok. However, this technique originated from a 2007 study conducted in Japan that found high-intensity interval walking training could help protect against age-related decreases in muscle strength and peak oxygen uptake, as well as increases in blood pressure.

A more recent study from July 2025 revealed that prefrail and frail older adults who increased their walking cadence by 14 steps per minute had a 10% increase in the odds of improvement during a 6-minute walk test, which indicates an advancement in mobility, function, or endurance. With these positive outcomes, many wonder: Does walking count as exercise?

Is Walking Considered Exercise?

Yes, walking is indeed considered exercise, and experts across physical and mental health disciplines agree. Sergii Putsov, a certified personal trainer with a PhD in sports science, states, "Walking for just 30 minutes every day can lower your risk of severe cardiovascular disease and dementia." April Crowe, a licensed clinical social worker at Paramount Wellness Retreat, adds that "walking in natural environments also boosts cognitive function and creativity, thereby providing a unique kind of therapy."

Additional Health Benefits of Walking

Beyond strengthening the heart, walking offers numerous other benefits. The Mayo Clinic has identified additional health advantages, including improved muscle endurance, boosted energy levels, lower blood pressure, stronger bones, and support for the immune system. These benefits can be achieved both outdoors and on a treadmill.

Walking alone can also change the shape of your body. A 2017 meta-analysis of 22 clinical trials published in the Journal of Physical Activity and Health found that brisk walking reduced waist circumference, fat mass, and body fat percentage to a "clinically significant" degree in men and women under age 50 living with obesity. It can also lead to overall weight loss, meaning that even a simple "hot girl walk" could result in noticeable changes if you stick to it.

Is Walking Enough Exercise on Its Own?

Walking can certainly be combined with other activities as part of a circuit. You can also use it as a warm-up for jogging or cycling. Walking on its own can deliver results and may have fewer negative impacts on your body than other high-impact sports.

Gregor Parella, another certified personal trainer, says of walking for walking's sake: "It is much better than jogging because jogging can put undue pressure on your ankles, especially if you're heavily built. On the other hand, brisk walking is one of the best exercises because it tones up your leg and calf muscles without the same pressure on joints."

Even walking at a slow pace is better than being stationary at home, but a faster pace will also hasten the health benefits. A 2019 study in Atherosclerosis found that "walking pace was inversely associated with the risk of death and development of cardiovascular disease" in male physicians with an average age of 67.8. In other words, the faster you walk, the lower your risk of death and cardiovascular disease.

How Long Should You Walk?

The US Department of Health and Human Services recommends at least 150 minutes of moderate-intensity physical activity each week, or 30 minutes a day for five days, for substantial health benefits. This can include walking briskly at 2.5 mph to 4 mph. Walking at a slow or leisurely pace (2 mph or less) is considered a light-intensity activity, which is likely to produce some health benefits compared to sedentary behavior, but not as many benefits as walking briskly.

The Health Benefits of Walking

There are many health benefits to walking. Not only can the activity lower cortisol levels, like all forms of exercise, and give you some fresh air, but you may see various tangible improvements in the following health indicators:

• Better sleep.
• Lower risk of type 2 diabetes.
• Lower blood pressure.
• Improved balance.
• Lower risk of cancer.

Ways to Take Your Walking to the Next Level

If you hit a plateau with your walking routine, you can add some intensity to your walk without having to jog or switch activities. Making your walk more rigorous could increase the number of calories burned by giving your body a new challenge. Ways to up the ante on your daily walk include:

• Increase the time of your walk.
• Increase your speed.
• Wear wrist or ankle weights.
• Alternate your pace.
• Add an incline to your route.

How to Stay Motivated While Walking

It's easy to get excited about a new workout routine initially, and it's just as natural to get bored or frustrated when you stop seeing major results. You may find music and podcasts helpful because they make time appear to pass more quickly. Just make sure that these sounds are background noise so that you can still be aware of your environment and those around you.

Setting clear, achievable goals can also help. Recording all achievements made during walks, whether through mobile apps or personal journals, will act as a reminder, which can push you harder next time. Walking with a partner or joining a walking club can also increase your sense of accountability and make the experience more fun.

Walking Safety Tips

Before you hit the sidewalk on your daily walk, be sure you're well-equipped for the task. While a neighborhood or lakeside stroll may seem harmless, you still want to set yourself up for a safe return.

• Bring water.
• Wear the right shoes.
• Let someone know your location.
• Wear reflective gear at night.
• Use the sidewalks.
• Plan your route.
• Carry your phone.