Interval Walking Training (IWT) youtube.com/watch?v=z71aHZ4scMs
https://articles.mercola.com/sites/articles/archive/2025/01/11/interval-walking-training.aspx

Japanese Blood Pressure Breakthrough Outperforms Walking 4 to 1: Forget walking as you know it, the Japanese have found a better way - the systolic blood pressure in this group dropped 4x more than those in the 10,000-step group. Other benefits include increased muscle strength, aerobic endurance - and a mental health edge.

training:
stretching legs
Proper posture look straight ahead, hands high as possible, then lower them. begin. speed that slightly tightens calf muscles
large strides: make sure heels touch ground first, bend arms and swing widely

application:
0-3 min: walk at normal or relaxed pace; have conversation
3-6 min: speed up, swing arms, long strides, open chest, get out of breath
6-9 min: back to slow walking; catch breath, stretch
3 min slow + 3 min fast = 1 set
5 sets = 30 minutes 4X / week (even 2x has results)

Story at-a-glance

    Interval Walking Training (IWT) was observed to help improve lower blood pressure, depression symptoms and stroke risk while enhancing muscle strength and immune system function
    Moderate-intensity exercise like walking is highly beneficial, with benefits increasing from 2,000 to 12,000 steps daily without apparent upper limits on positive effects
    Japanese researchers have developed innovative walking techniques, including IWT and slow running, offering accessible solutions for people of all ages and fitness levels
    Slow running and light-intensity exercise activates brain genes, increases neural activity in the hippocampus and provides mental health benefits without requiring athlete-like levels of discipline
    Walking is enhanced through various methods like weighted vests, Nordic walking, outdoor nature walks, social walking and using the time for creative thinking and personal development