Interval Walking – the groundbreaking Japanese method for health and vitality

Sometimes the most beautiful discoveries come from unexpected directions. When an injury stopped me from running, I thought I would lose my energy and fitness. Instead, that period brought me the discovery of interval walking – a wonderfully simple but powerful form of movement.

What is interval walking? Developed by Japanese researcher Dr Hiroshi Nose, the method alternates three minutes of fast walking with three minutes of slow walking. After five months in his research, participants improved aerobic fitness by 10%, muscle strength by 13%, and reduced lifestyle disease symptoms – all from just 30 minutes of walking five times a week.

Why does it work so well? The alternating intensities create training adaptation while allowing partial recovery before the next challenge. This creates a training effect similar to much more intensive workouts, without the recovery time or injury risk.

My personal experience: after my injury, I started with just twenty minutes three times a week. Within two months I noticed significant improvements – better sleep, more energy, clearer thinking, and less joint pain than when running.

I found that combining interval walking with doTERRA essential oils enhanced the experience. Peppermint before walking for mental clarity and endurance. Deep Blue on muscles afterwards for recovery. Frankincense for the meditative quality of the walk itself.

Interval walking taught me that effective movement does not have to be complicated or painful. Sometimes the simplest approach, backed by good science, is the most powerful. Give it a try.