Interval Walking: What It Is and Why You Should Try It

About Laura Gooch

Laura Gooch, MFA, is a Content Specialist at Brookdale and a poet. She earned her BA in English from Pace University and an MFA in Creative Writing from Adelphi University. Laura uses her storytelling background to craft engaging blog and social media content. When she's not writing, she's reading voraciously, singing in her car, or spending time with her two wiener dogs.

Are you looking to get a little more out of your daily walks? If your usual stroll is starting to feel more like a chore than an invigorating workout, it might be time to mix things up by incorporating interval walking.

Not only does this versatile form of exercise offer a variety of health benefits, it’s also fun, engaging and a great way to break up a normal walk. Keep reading to learn more about interval walking and why you should integrate it into your fitness routine.

What Is Interval Walking?

Introduced by Japanese researchers almost 20 years ago and popularized on social media, interval walking, also referred to as Japanese walking, is a form of high-intensity interval training (HIIT). This cardio workout consists of periods of high-intensity power walking and recovery-paced walking. A typical interval workout lasts at least 30 minutes and alternates between 3 minutes of brisk walking and 3 minutes of slower walking.

Why You Should Try It

There are many reasons why interval walking is worth trying. If you’re looking for a dynamic workout, interval walking is:

Efficient: May offer the same cardiovascular benefits as conventional training in a fraction of the time.
Convenient: Can be done outdoors, in the comfort of your home or at a gym. No equipment is necessary, though you can walk on a treadmill if preferred.
Adaptable: Walking speed and length of intervals can vary based on individual fitness levels and physical abilities. Can be made more intense by incorporating a weighted vest or by walking at an incline.
Engaging: Switching speeds helps keep your brain active and makes the workout feel less monotonous than a normal stroll.
Low-impact: Keeps one foot grounded at all times, avoiding the undue joint stress often caused by running.
Beginner-friendly: Great for people who haven’t exercised in a while, are intimidated by traditional HIIT workouts and are recovering from injuries that make high-impact activities difficult.

Health Benefits

Combats high blood pressure

Nearly 72% of adults age 60 and older have high blood pressure. Studies show that interval walking reduces systolic blood pressure in older adults more effectively than moderate-intensity walking. High-intensity interval training improves blood vessel flexibility and expansion, boosting circulation and lowering blood pressure over time.

Helps manage blood sugar

Physical activity is an important part of managing type 2 diabetes. One study found that adding interval walking to your training routine can improve physical fitness, body composition and glucose control. If you have prediabetes, HIIT can help lower your risk of developing diabetes. Better glucose control contributes to decreased abdominal fat, increased muscle mass and improved cardiometabolic health.

Strengthens muscles and bones

As you age, your muscle mass and strength begin to decline. Interval walking is an excellent way to prevent muscle loss in the lower body, improving strength in your legs and knees. Stronger leg muscles can mean easier walking and stair climbing and better balance, helping you maintain your independence for longer. Low bone mineral density may also be improved, which is especially important for pre- and post-menopausal women. Menopause is responsible for a rapid decline in estrogen, causing significant bone loss. This change in hormone levels can frequently lead to osteopenia and osteoporosis, making bones fragile and prone to fractures.

Improves cognitive function

One meta-analysis found that HIIT workouts like interval walking may improve cognitive flexibility, working memory, task switching and attention control. This could act as an effective method for improving cognition in older adults. Another study concluded that HIIT helped improve executive function, which may be beneficial in combatting age-related cognitive decline and reducing the risk of future cognitive impairments.

Supports mental health

It's well-documented that regular physical activity boosts mental wellness. Specifically, high-intensity training like interval walking is an excellent, accessible form of exercise great for improving your mood and mental health. It may address depression symptoms, stress, sleep disturbances and psychological distress, contributing to a broader sense of well-being and a better quality of life.

Modifications

Interval walking is extremely adaptable. Whether you’re easing back into fitness or working around physical limitations, this workout can be tailored to fit your needs. Here are some adjustments you can use to feel more at ease as you dive into your new fitness routine:

Protect your joints: Warm up with five minutes of slow walking to get your muscles and joints ready. Walk on a track, flat trail or level grass rather than a concrete sidewalk.
Go at your own pace: Keep your fast intervals at a manageable pace where you can still speak a full sentence without gasping for air.
Maintain your balance: Utilize a sturdy treadmill handrail or lightweight trekking poles to maintain your balance during faster segments.
Don’t rush your recovery: If 3 minutes of brisk walking is too much and 3 minutes of slow walking is not enough, change your intervals. Try 2 minutes of faster walking and 4 minutes of recovery-paced walking. Tailor the interval lengths to fit your needs, and don’t overexert yourself.
Take care of your feet: Wear supportive, cushioned athletic shoes that fit well, are easy to get on and off, have enough room in the toe and don’t cause pain or push on pressure points.

Next time you’re out for a walk, pick up the pace and get that heart rate up. Not only will your cardiovascular health and endurance improve, but your body will thank you with a boosted mood and better energy levels throughout the day. Now lace up those shoes and put a little pep in your step.

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