{
  "id": 14904896,
  "title": "When I’m lacking motivation, this is the walking workout I use to build cardiovascular fitness, stronger legs, and look after my heart health",
  "url": "https://urgent.news/2026/10/16/when-im-lacking-motivation-this-is-the-walking-workout-i-use-to-build",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-10-16T07:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/when-im-lacking-motivation-this-is-the-walking-workout-i-use-to-build-cardiovascular-fitness-stronger-legs-and-look-after-my-heart-health"
  },
  "original_language": "en",
  "account": "When I'm struggling with motivation, I turn to the Japanese Walking Method, a 30-minute workout that has been scientifically proven to enhance cardio fitness, fortify my legs, and support heart health. While this routine is beginner-friendly, I always advise consulting a professional before starting any new exercise if you are pregnant, postpartum, or recovering from an injury.\n\nThe Japanese Walking Method, also known as Interval Walking Training (IWT), was developed by Dr. Hiroshi Nose at Shinshu University in Japan. It's a straightforward workout that involves alternating between low and high-intensity walking intervals over a 30-minute period. For beginners, I use an Apple Watch to monitor my intervals, but you can also use a phone timer or stopwatch. Comfortable walking shoes, like my go-to Asics Novablast 6, are essential to wear.\n\nAs you walk for three minutes at a low intensity—around a 4/10 effort—you should be able to hold a conversation. Next, increase your pace to a high intensity—around a 7/10 effort—walking for another three minutes. This cycle repeats five times, totaling a 30-minute workout. Research shows that this intermittent walking approach leads to lower blood pressure, reduced cholesterol, increased leg strength, and improved aerobic capacity compared to continuous moderate-paced walking.\n\nIn my personal experience, IWT has significantly improved my lower back pain, which is often exacerbated by prolonged sitting. Moreover, studies from Shinshu University reveal that after five months of practicing IWT, participants experienced a 14% boost in their VO2 max, the maximum amount of oxygen their bodies can utilize during intense exercise. A higher VO2 max correlates with longer lifespan, reduced risk of heart disease, stroke, and diabetes. Additionally, IWT strengthens the lower body muscles, including the quads, hamstrings, and calves, making it beneficial for runners and helping prevent injuries. It also increases calorie burn, which can aid in weight loss, and improves heart health by enhancing blood flow, lowering cholesterol, and managing blood sugar more effectively than continuous walking.",
  "summary": "It only takes 30 minutes, and it strengthens your legs and heart.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}