Japanese walking involves alternating between slow and fast walking every three minutes for 30 minutes, combining brief intense exercise with gentle movement. While running may offer more heart benefits and burn more calories than Japanese walking, it also has higher impact.
Both activities increase cardiovascular fitness, said Dara Ford, PhD, RD, at American University.
"They both reduce heart disease and stroke risk, lower blood pressure, decrease type 2 diabetes risk, assist with weight management, and improve mental well-being," Ford noted.
Running may offer more significant heart benefits due to its intensity, but excessive endurance exercise can also lead to cardiovascular damage in some individuals.
Ultimately, any activity that elevates your heart rate is beneficial. However, the best exercise is one you enjoy and will stick with, said Martin Binks, PhD, at George Mason University.
"Interval walking or running may be good options for those who can tolerate them," Binks advised. "But regular walking also has significant health benefits."
Running tends to burn more calories due to its higher intensity, Ford noted.
Though running is generally more time-efficient for calorie burning (30 minutes of running burns more than 30 minutes of interval walking), it's often a trade-off since you may be able to sustain walking longer. Both experts emphasized that calorie burn isn't the only benefit of exercise.
"If someone enjoys and can consistently perform one activity over another, that becomes the best choice," Ford said.
Walking is an easy place to start, Ford recommended, and progressing to Japanese walking adds intensity without impact. For those with concerns about injury or joint health, adjusting interval length or intensity helps mix things up.
"Running should be gradually introduced if transitioning from walking," Ford warned. "Age increases injury risk, and recovery can take longer."
Discuss your activity plans with a healthcare provider, ensure proper footwear, and choose appropriate routes to suit your conditioning.
"Interval walking allows gradual intensity increase while monitoring body response," Binks said.
The choice between Japanese walking or running depends on health, fitness level, and preference. Both improve cardiovascular outcomes, muscle strength, and psychological well-being. Walking is lower-impact and suitable for those with joint issues. Running burns more calories but requires careful introduction to avoid injury risks.