Amplifying your regular walk's excitement level with the Japanese walking technique
In the realm of health and fitness, a new trend is gaining international attention: the Japanese walking method. This purposeful practice, conceived by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in 2007, is making waves for its focus on posture, breathing, and mindful movement.
Sir Muir Gray, author of Dr Gray's Walking Cure and board member of The Oxford Longevity Project, is a staunch advocate of the method. He asserts that brisk walking, as part of the Japanese walking method, is beneficial for disease prevention and the management of chronic illnesses.
The Japanese walking method is not limited to specific locations. Whether you're outdoors or indoors on a treadmill, you can reap its benefits. Natasha Tavares, a certified PT and yoga instructor, advises incorporating light weights, inclines, poles, or Nordic walking techniques to increase the challenge.
The practice encourages a conscious dialogue with the body, enhancing cardiovascular health, improving posture, engaging core muscles more effectively, and encouraging greater body awareness. Dr. Wylie, GP and medical advisor for IQDoctor, notes that the method can also support mental health by encouraging a meditative, focused state during exercise, unlike HIIT or Hyrox workouts.
The method involves alternating paces, with periods of brisk walking and normal pace walking. Sir Gray suggests using the NHS Active 10 App to measure minutes of brisk walking. A typical session consists of a cycle of 3 minutes of brisk walking followed by 3 minutes of normal pace walking, repeated for 30 minutes daily.
Maintaining good posture is crucial. With a focus on the upper body and a steady breathing rhythm, the method helps individuals stand taller, feel lighter, and be more energized. Dr. Wylie suggests fitting the Japanese walking method into a busy schedule by walking to work from a slightly further bus stop, taking 5-10 minutes at lunch, or using it as a warm-up before more vigorous exercise.
Dr. Wylie emphasizes a sense of challenge without restraint during high-intensity walking. One should feel a noticeable increase in breathing rate, raised heart rate, and mild perspiration within a few minutes. Using visual cues, such as a green visual cue, can help stay focused during the Japanese walking method.
The Japanese walking method aligns with growing public interest in holistic approaches to health. Its emphasis on simplicity, combined with a focus on posture, breathing, and mindful movement, makes it an appealing choice for many seeking a balanced fitness routine.
However, it's important to note that the "Japanese Gehart" (likely a misspelling or variant of "Japanese Gewehr," meaning rifle) does not seem to be directly related to the Japanese walking method, as no direct information was found regarding this specific question.
In conclusion, the Japanese walking method offers a unique approach to fitness, combining physical and mental benefits in a simple, yet effective routine. Whether you're looking to improve your health, boost your mood, or simply add a new element to your fitness routine, the Japanese walking method could be worth exploring.
