10,000 steps vs 30 minutes of Japanese walking: Harvard doctor reveals which boosts health more

Walking has long been celebrated as one of the simplest yet most effective exercises. It requires no fancy equipment, can be done almost anywhere, and offers remarkable benefits for both body and mind. But the big question remains: how much walking is actually enough? Should you chase the classic 10,000-step target, or adopt the Japanese interval walking method that is now trending across the fitness world?

Dr Saurabh Sethi, a Harvard and Stanford-trained gastroenterologist based in California with over a million followers on Instagram, has weighed in on the debate, and his verdict may surprise you.

The 10,000-Step Benchmark

For years, walking 10,000 steps a day, roughly five miles, has been considered the gold standard. This goal is linked with weight management, cardiovascular health, and improved mental well-being.

Research backs it up too. A 2022 study involving over 78,000 adults in the UK found that nearly 9,800 steps daily lowered dementia risk significantly, while even a modest 3,800 steps cut the risk by 25%.

The catch? For many, especially those with joint problems or busy schedules, covering 10,000 steps can take over an hour, making it a challenge to sustain daily.

Japanese Walking Technique

Enter Interval Walking Training (IWT), a structured Japanese technique that alternates between slow and brisk walking. Typically, it involves:

• 3 minutes of slow walking
• 3 minutes of brisk walking (as if rushing to a meeting)
• Repeated for about 30 minutes daily

According to Dr Sethi, this method is not only time-efficient but also joint-friendly. Studies suggest it offers powerful benefits: improving blood pressure, reducing stroke risk, enhancing mood, boosting immunity, and even promoting better sleep.

He advises beginners to start with a gentle 3–5 minute warm-up, then alternate the intervals, before finishing with a 3–5 minute cool down.

Dr Sethi leans towards the Japanese method, noting its broader health benefits compared with the traditional step count. But he also stresses that movement in any form is what truly matters. Whether you’re pacing around your living room, taking a brisk morning stroll, or clocking steps on a treadmill, consistency is key.

Beyond Walking: A Holistic Approach

Exercise alone isn’t enough. To truly reap the benefits:

• Eat smart: A balanced diet fuels your fitness journey.
• Stay positive: Mental well-being plays a huge role in physical health.
• Keep moving: Even short walks after meals aid digestion and stabilise blood sugar.
• Seek guidance: Always consult your doctor before starting a new routine, especially if you have health concerns.

At the end of the day, both 10,000 steps and Japanese interval walking are excellent for health. If time is tight, the Japanese method offers a practical and effective solution. If you enjoy tracking steps and hitting milestones, the 10,000-step challenge remains a solid goal.

Or better still, do both. Your heart, body, and mind will thank you.