Japanese Walking: The 3-3 Interval Method, Explained

Alternate 3 minutes brisk and 3 minutes slow, five times, for a 30-minute session.

Brisk should feel ~70% effort — too breathless to speak full sentences comfortably.

Just 4 days a week beat steady 8,000-steps-a-day walking on fitness and BP in studies.

No gym, no gear: a phone timer and a footpath are enough to start today.

Better for blood pressure, leg strength and stamina than walking at one flat pace.

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