Japanese Walking vs. Running: Heart Health and Calorie Burn Compared

Understanding Japanese Walking and Running: A Comparative Analysis

Japanese walking is a unique form of exercise that involves alternating between slow and fast walking every three minutes for a total of 30 minutes. This method provides both short bursts of intense activity and gentler movement, making it an appealing option for those seeking a balanced approach to physical activity. While running may offer slightly more heart health benefits and burn more calories than Japanese walking, it is also a higher-impact activity, which can be more stressful on the body.

Heart Health Benefits of Both Activities

Both Japanese walking and running are cardiovascular exercises that contribute to heart health. According to Dara Ford, PhD, RD, program director of the Master of Science in Nutrition Education at American University, these activities can decrease the risk of heart disease and stroke, lower blood pressure, reduce the risk of type 2 diabetes, assist with weight management, and improve mental health and well-being.

Running, due to its higher intensity, may offer additional heart health benefits. However, some studies suggest that excessive endurance exercise can lead to cardiovascular damage, particularly in individuals who are inactive or have preexisting heart conditions.

Martin Binks, PhD, a metabolic disease scientist and chair of the department of Nutrition and Food Studies at George Mason University's College of Public Health, emphasizes that any activity that increases heart rate will benefit heart health. He notes that the most beneficial exercise is the one that you can consistently perform.

Calorie Burning: Running vs. Japanese Walking

In terms of calorie burning, running typically burns more calories due to its higher intensity. Ford explains that running for 30 minutes will likely burn more calories than interval walking for the same duration. However, Binks points out that this is often a trade-off, as interval walking can be sustained for longer periods.

While calorie burn is an important factor, Ford and Binks agree that it is not the only benefit of exercise. If someone finds walking more enjoyable and is more likely to stick with it, then walking is the more appropriate choice.

Ease of Incorporation into Daily Life

Walking is generally considered the easiest place to start when it comes to physical activity. Ford suggests that progressing to Japanese walking is a good way to increase intensity without the impact associated with running. She also highlights the importance of adjusting the length or intensity of intervals if there are concerns about impact or injury.

Binks adds that as people age, their risk for injury increases, and recovery from workouts becomes slower. Therefore, the high-impact nature of running can be harder on the body. It is essential to discuss physical activity plans with a healthcare provider, ensure proper footwear, and choose a route that matches one’s level of conditioning, foot stability, and joint health.

Finding the Right Exercise for You

Ultimately, Binks and Ford agree that any movement is better than nothing, especially considering the lack of physical activity in many people's daily lives. The right exercise depends on individual health, fitness level, and personal preference.

Ford notes that while both activities improve cardiovascular outcomes, increase muscle and bone strength, and enhance psychological well-being, walking is a lower-impact activity that may be more suitable for individuals with joint injuries or pain. If there are no such issues, running can burn more calories, but it ultimately comes down to personal preference and ability.

Making an Informed Decision

In summary, running may burn more calories and offer slight improvements in heart health compared to Japanese walking, but it is also higher impact. The best exercise for an individual depends on factors such as age, health, fitness level, and personal preferences. Choosing an activity that is enjoyable and sustainable is key to maintaining long-term health and well-being.