How I’m Losing Weight the Japanese Way — The Walking Habit That Actually Works

If you’ve ever wondered how Japanese people manage to stay healthy and active without intense gym workouts or restrictive diets, you’re not alone.
Living here in Japan, I’ve slowly realized that wellness isn’t about pushing harder — it’s about living with balance.

In this post, I’ll share the method that’s been quietly transforming my health: Japanese Walking — an approach rooted in science, mindfulness, and centuries of daily habit.

Watch the full video here:

🌿 A Brief History of Japanese Walking

Walking has always been a natural part of life in Japan. From temple paths to city train stations, people walk everywhere.
But in recent years, Japanese researchers turned this everyday movement into a structured technique known as Interval Walking Training (IWT) — or what many call Japanese walking.

Developed by scientists at Shinshu University, the method was designed to help older adults stay healthy and strong without the strain of running or high-impact workouts.
It’s built around short, alternating bursts of brisk and gentle walking, creating a rhythm that boosts heart health, builds strength, and supports metabolism — all while staying easy on the joints.

What makes it special is how sustainable it is. There’s no gym, no equipment, no pressure — just walking with intention and rhythm.

🚶‍♀️ How to Do Japanese Walking (Step-by-Step)

Here’s the simple structure I follow:

1. Warm-Up (5–10 minutes):
   Start with a gentle, easy walk to loosen up your muscles.

2. Brisk Walk (2–3 minutes):
   Walk like you’re late for an appointment! Your breathing should quicken, but you should still be able to speak a few words.

3. Slow Walk (2–3 minutes):
   Ease back into a slower pace to recover.

4. Repeat:
   Alternate between brisk and slow walking for about 20–30 minutes.

5. Cool Down:
   Finish with a few minutes of slow walking or light stretching.

That’s it. No apps, no timers needed — I often just use songs as my timer: one fast song, one slow song, and repeat.

❤️ Why Japanese Walking Works

This method might sound simple, but the results are backed by science and tradition.
Studies show that interval walking improves heart health, stamina, and metabolism more efficiently than steady-pace walking.

But the benefits go beyond physical changes:

• It boosts mood and reduces stress.

• It improves sleep quality by balancing your body’s rhythm.

• It’s gentle on joints and accessible at any age.

• It fits perfectly into everyday life — you can do it on the way to the shops or while visiting a shrine.

I personally noticed changes within two weeks — more energy, less bloating, and a calm sense of focus that carried through my day.

☀️ Tips for Success

• Walk four times a week for the best results.

• Keep good posture: shoulders relaxed, chin slightly tucked, and arms swinging naturally.

• Use the talk test: during brisk intervals, you should be able to talk but not sing.

• Stay hydrated — even on cooler days.

• Walk somewhere peaceful like a park, temple, or coastal path. The surroundings make it feel meditative, not like a chore.

• Start small and build up gradually. Consistency matters far more than intensity.

🍵 Bringing It All Together

What I love about the Japanese approach is that it’s not a diet, it’s a lifestyle.
It combines movement, balanced meals, and a calm mindset — and that’s what makes it sustainable.

When I pair my walking with healthy Japanese meals and my daily enzyme drink (R’s Koso), I feel balanced, energized, and — for the first time in years — comfortable in my own body.

If you want to learn about the best Enzyme drink for weighloss and overall health scan the qr code below and check out the website. Use my code CHANI for an extra 15% off🎉

If you’re looking for a simple, peaceful way to get healthier, try Japanese walking for a week. You might be surprised how quickly your body — and your mind — respond.

🌸 Final Thoughts

Health doesn’t have to mean pressure or perfection.
Sometimes, it’s as simple as putting one foot in front of the other — and doing it with presence.

“Life is Journey.”
So take that first step… and enjoy the walk.