The Japanese have found a great way to make walking more effective for improving our health.

It’s simple.

All you have to do is add intervals of brisk walking to normal walking.

The Protocol

Walk for 3 minutes at a low intensity (<40% max) and then walk for 3 minutes at (>70% max).

Repeat 5 times. 4 times a week.

It’s this increased intensity that yields such great health benefits.

There is plenty of research showing its importance.

This walking protocol now makes interval training accessible to most people.

“Hiroshi Nose, who developed Interval Walking Training, reports that among those who do IWT, “Physical fitness — maximal aerobic power and thigh muscle strength — increased by about 20 percent which is sure to make you feel about 10 years younger than before training, [and] symptoms of lifestyle-related diseases (hypertension, hyperglycemia, and obesity) decreased by about 20 percent.” IWT walkers enjoyed mental health benefits as well: depression scores dropped by half.”