Move over 10,000 steps: AIIMS-Harvard doctor explains viral 'Japanese walking' routine 3x3 for better health

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Dr Saurabh Sethi highlighted a Japanese walking technique called interval walking, which he says is more beneficial than the traditional step goal.

Japanese walking technique better than 10,000 steps? (Pexels/Ketut Subiyanto)

Walking 10,000 steps a day is often considered the gold standard for fitness. From lowering the risk of dementia and heart disease to improving mood, it has been linked to multiple health benefits. But according to a gastroenterologist trained at AIIMS, Harvard, and Stanford, there’s another walking method that could deliver even greater results, and in less time.

In an Instagram post shared on September 7, Dr Saurabh Sethi highlighted a Japanese walking technique called interval walking, which he says is more beneficial than the traditional step goal.

What Is Interval Walking?

This method involves alternating 3 minutes of slow walking with 3 minutes of brisk walking — as if you’re hurrying to an important meeting. Dr Sethi recommends doing this for about 30 minutes daily, starting with a 3–5 minute warm-up and ending with a cool-down.

Watch the video here:

Health Benefits

According to Dr Sethi, interval walking can:

Lower blood pressure
Reduce stroke risk
Improve mood and sleep quality
Strengthen immunity
Be gentler on the joints than long continuous walks

Calling it “time-efficient and very effective,” he urged people to try the method for better overall fitness.

Backed By Research

Dr Sethi also pointed to a 2007 study published in PubMed, which found that high-intensity interval walking helped improve thigh muscle strength, aerobic capacity, and blood pressure more effectively than moderate continuous walking. Researchers concluded that it may even protect against age-related declines in fitness and muscle strength.

So, while 10,000 steps remain a popular benchmark, experts suggest interval walking could be the smarter, and healthier, alternative.

Earlier, Dr Sethi shared a list of eight common toxins we often ignore in our homes, especially in our kitchens. Culprits, including Scratched Nonstick Cookware, Artificial Sweeteners, Ultra-Processed Packaged Foods, Scented Candles and Air Fresheners, Deli Meats with Preservatives, Antibacterial Soaps with Triclosan and Fragrance-Heavy Laundry Detergents and Dryer Sheets, can quietly disrupt gut health, hormones, metabolism, and even increase your risk of disease over time.

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