Pilates Fitness Friday: Discover Japanese Interval Walking

Brisk walking among cherry blossoms blends tradition, fitness, and well-being for body and spirit.

If you’ve been walking daily but not seeing the results you once did, it might be time for a new twist. Japanese Interval Walking is a simple yet effective method that has been proven to improve cardiovascular health, strength and endurance, particularly in older adults.

And the best part? It’s incredibly easy to start.

What Is Japanese Interval Walking?

This method is built around alternating your walking pace. You walk briskly for three minutes, followed by three minutes at a gentle pace. You repeat this cycle five times, giving you a total of 30 minutes.

This rhythm allows you to challenge your heart and lungs while giving your body time to recover, which is especially important as we age. It's kind on the joints yet powerful enough to bring real benefits.

Why It Works

Studies from Japan’s National Institute of Fitness and Sports have shown that this type of walking:

• Improves aerobic fitness and stamina

• Reduces blood pressure and blood sugar levels

• Strengthens legs and improves balance

• Increases motivation because it's more engaging than steady, slow walking

It’s the ideal companion to Pilates because it supports endurance, cardiovascular health and lower body strength, helping clients get even more from their Matwork or Reformer sessions.

Who Should Try It?

This is perfect for clients aged 50 and over who are looking for:

• A new approach to cardiovascular health

• An easy way to fit more movement into their day

• A way to walk with purpose without needing special equipment

If walking has become more of a habit than a challenge, this could re ignite progress in both body and mind.

How to Get Started

All you need is:

• A timer or an app that can alternate intervals

• Supportive walking shoes

• A safe outdoor or indoor path

Start with 2 to 3 cycles (18 minutes) and build up gradually. This pairs beautifully with your Pilates routine, on alternate days or even as a warm up before class.

Final Thought

Pilates teaches us balance, control and body awareness. Japanese Interval Walking builds on that foundation, adding energy, rhythm and a spark of something new. It’s a gentle challenge that respects the body while pushing it just enough.

Why not give it a try this weekend and feel the difference for yourself?