What if you could walk your way to better health — without pills, a gym, or even 10,000 steps a day?In this episode, I break down a science-backed protocol from Japan called Interval Walking Training. Developed by researchers at Shinshu University and featured on NHK, this walking method is being used by Japanese doctors to improve blood pressure, mood, and sleep — even in clinical rehab settings.🧠 Studies show it boosts prefrontal brain function, reduces depression symptoms by 50%, and lowers blood pressure better than regular walking. The secret? Gentle head acceleration during fast walking.I’ve adapted this protocol for my clients and now I’m sharing it with you.🔁 Interval Walking Training Plan (Vic’s Version):“This is how I use it myself, and how I’ve taught it to patients who want real, lasting health results.”👣 The Method:Walk slowly for 3 minutes(Relaxed pace, easy breathing)Walk briskly for 3 minutes(Arms swinging, long strides, chest up — slightly out of breath by the end)Repeat this cycle 5 times for a 30-minute session🗓️ Weekly Goal:Do it 4 times per weekYou can break it up throughout your day (1 or 2 intervals at a time — it still works)🏡 Where You Can Do It:BackyardDrivewayHallwaySidewalk or parkEven barefoot on grass, if it’s safe🧪 The Science:Based on research by Dr. Hiroshi Nose & Shinshu University, JapanFeatured on NHK: Japan’s national broadcasterParticipants showed:12% improvement in sleep50% drop in depression symptomsSignificant reductions in systolic & diastolic blood pressureEnhanced brain performance on the Stroop testIncreased pleasure scores linked to head acceleration during brisk walking🧬 Bottom line? It’s efficient, powerful, and free. A walking protocol that outperforms “10,000 steps” and fits your life.🗓️ IWT Weekly PlannerWeek 1:Mon ✅ Tue ⬜ Wed ✅ Thu ⬜ Fri ✅ Sat ⬜ Sun ✅Week 2:Mon ✅ Tue ⬜ Wed ✅ Thu ✅ Fri ⬜ Sat ✅ Sun ⬜🧪 Interval Walking vs. 10K Steps vs. Sedentary| Metric | Sedentary | 10K Steps | Interval Walking ||------------------------|-----------|-----------|------------------|| Sleep Improvement | 0% | 0% | +12% || Depression Reduction | 0% | ~10% | -50% || Blood Pressure Change | – | ~1.2× | ~4× better || Stroke Risk Reduction | 0% | ~10% | -40% |⏱️ Interval Walking (IWT) – 30 Minutes| Set | Slow Walk | Brisk Walk ||-----|-------------|--------------|| 1 | 3 minutes | 3 minutes || 2 | 3 minutes | 3 minutes || 3 | 3 minutes | 3 minutes || 4 | 3 minutes | 3 minutes || 5 | 3 minutes | 3 minutes |✅ Total: 30 minutes (5 sets)⏱️ Chapters:00:00 – The Science Behind Japan’s Walking Secret03:14 – How the Study Was Conducted06:45 – The Interval Walking Protocol Explained10:22 – Surprising Mental Health Benefits13:10 – Why This Works (Head Acceleration Theory)15:55 – How to Add It to Your Routine18:40 – Final Thoughts and Action Steps📚 Study Reference:Soya H. et al. (2024) – “Slow running benefits: Boosts in mood and facilitation of prefrontal cognition even at very light intensity”Preprint via bioRxiv: https://doi.org/10.1101/2024.01.29.575971🔔 Subscribe for more:This is Day Adder — practical tools for better health, longer life, and sustainable performance.#IntervalWalkingTraining #JapaneseHealthMethod #WalkingWorkout #VicYang #DayAdder #LongevityTools
