AIIMS doctor reveals the healthy walking style that could unlock a longer life

Not everyone can, or wants to, take 10,000 steps per day, even though this benchmark is often linked to healthier hearts and overall well-being. According to AIIMS doctor Saurabh Sethi, a more efficient and scientifically proven method called Japanese interval walking has gained popularity for its ability to deliver significant health benefits in a shorter period. This technique, credited as one reason for the remarkable lifespan of Japanese people, is practical, effective, and easy to fit into daily life, making it ideal for busy individuals or those with joint concerns.

Dr Saurabh Sethi highlights that interval walking is different from traditional steady walking because it alternates between fast and slow paces. A typical session begins with a 3–5 minute gentle walk to warm up, followed by 3 minutes of brisk walking, then 3 minutes at a slower pace. Repeating this pattern for around 30 minutes, finishing with a 3–5 minute cool-down, engages the cardiovascular system and muscles in a way that steady walking cannot. This rhythm of alternating intensity and recovery pushes the body for better endurance, calorie burn, and overall fitness.

Dr Saurabh Sethi notes that while taking 10,000 steps is healthy, it can be challenging for people with hectic schedules, arthritis, or joint pain. Interval walking offers similar or even superior benefits in less time and with less strain on the joints. The high-intensity bursts increase heart rate, build stamina, and burn more calories than walking at a steady pace. Moreover, interval walking engages the whole body, making the exercise more comprehensive and efficient compared with simply counting steps.

This method is not just popular because it sounds easy, it is backed by science. Dr Saurabh Sethi references studies showing that interval walking improves aerobic capacity, strengthens thigh muscles, lowers blood pressure, and boosts good cholesterol, particularly in people with type 2 diabetes. Research from 2007 also found that older adults practising interval walking were less prone to age-related weakness and fatigue, highlighting its potential to enhance cardiovascular health and overall longevity.

Dr Saurabh Sethi emphasises that interval walking is also beneficial for mental health and daily energy levels. Regular practice can improve sleep, reduce stress, and strengthen the immune system. The alternating pace keeps walking from becoming monotonous, improving engagement and consistency. Conveniently, it requires no gym, equipment, or special attire, making it easy to include in daily routines. For anyone seeking a scientifically validated way to enhance heart health, mood, and longevity, Japanese interval walking, as recommended by Dr Saurabh Sethi, could be the perfect solution.