10,000 steps a day or 30 minutes of Japanese walking? Harvard doctor explains which is better

Exercise is crucial for physical and mental well-being. Walking is one of the simplest and effective workouts preferred by millions of people around the world. It requires no equipment, can be done almost anywhere, and offers numerous health benefits. But there is always doubts about how long to walk, how many steps, duration, or maintain a specific pace? One of the most hyped walking techniques is 10,000 steps a day. A Japanese walking technique is now making waves in the fitness industry. So, which one is better? Walking 10,000 steps a day or 30 minutes of Japanese walking? Dr. Saurabh Sethi, a Harvard and Stanford-trained California-based gastroenterologist with over a million Instagram followers, has offered insights into which might be more effective for overall wellness.

The 10,000-step goal, roughly five miles, has long been a fitness benchmark. Walking 10,000 steps a day aids weight management, heart health, and mental well-being. Several studies show that hitting this target can lower the risks of heart disease, diabetes, and depression. It’s a straightforward metric, easily tracked with fitness devices, making it accessible for many. A 2022 studylooked at the daily step count and intensity with incident dementia in 78,430 adults living in the UK. “Our findings suggest that approximately 9800 steps per day may be optimal to lower the risk of dementia. We estimated the minimum dose at approximately 3800 steps per day, which was associated with 25% lower incident dementia,” the authors said. This target, however, may not suit everyone, especially those with joint issues or limited time, as it can take over an hour to achieve it.

Japanese interval walking, also known as Interval Walking Training (IWT) is a structured walking technique developed in Japan, which alternates between moderate to fast-pace walking in interwals. This technique involves alternating three minutes of slow walking with three minutes of brisk walking, for 30 minutes daily.

Gastroenterologist Dr. Saurabh Sethi is in favour of the trending Japanese walking technique. “The Japanese have discovered a walking technique with more benefits than the traditional 10,000 steps. It is called interval walking, that is, alternating 3 minutes of slow walking with 3 minutes of brisk walking, like you are rushing to an important meeting. Do this for 30 minutes daily, and the results are impressive.”

He points out that, when compared to the 10,000 steps a day, the IWT can improve blood pressure, reduce stroke risk, improve mood, boost immunity and offer better sleep quality. “Studies show that this method can improve cardiovascular health and fitness significantly,” he points out.

“To start, walk at a comfortable pace for 3-5 minutes, then alternate slow and brisk walking. Finish with a 3-5 minute cool down. It is joint friendly, time efficient and very effective. Share this widely and follow for more,” the doctor suggests.

Regardless of this, moving your body is paramount to health, so make sure you get in some exercise everyday

Apart from exercise, eating healthy too is extremely important

Eating a balanced diet is crucial for your overall health. This can also boost your fitness journey.

At the end of the day, any form of exercise is good, so get out!

Staying happy too is a way of dealing with everything that comes your way

Regardless of which one you choose, movement is important, so get those running shoes out!

Walking is good for your overall health. Adding movement to your routine can benefit your body and mind. For instance, research suggests that a short walk (10–15 minutes) after eating can aid digestion, regulate blood sugar levels, and prevent bloating. Similarly, a brisk walk is linked to weight loss.

It is important to talk to your doctor before incorporating any new workout into your routine, especially if you have any underlying disease.

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Regardless, walking is great for health, so walk more!

One can do both, and it will earn rich dividends