Nordic walking vs Japanese walking: Which is better for improving heart health

Walking is one of the simplest forms of exercise, free, low-impact, and something almost everyone can integrate into daily life. Its benefits go far beyond weight management: a growing body of research shows that walking consistently is linked with lower risk of cardiovascular disease, reduced blood pressure, and better overall heart health.



Study after study have proved that walking is the first step towards healthy heart health. Even moderate step counts, such as roughly 7,000 daily steps, are associated with meaningful reductions in heart disease risk compared with lower activity levels.





Thus as walking has become a global go-to for everyday exercise, people are experimenting with different styles of walking that aim to amplify these heart benefits. Here we look at two types of walking that have trended on the internet and see what is better for your health.

What is Nordic walking?

Nordic walking is a walking style that uses specially designed poles (similar to ski poles). The technique engages the arms, shoulders and trunk in a coordinated push with each step, increasing total muscle recruitment and energy expenditure compared with ordinary walking. It’s easy to learn and can be adapted to gentle or brisk paces, making it popular in cardiac rehab and older-adult programs.



Because poles add upper-body work, Nordic walking increases caloric burn and oxygen demand at a given walking speed, which can improve functional capacity (how far/fast someone can walk) and aerobic fitness over time. A 2017 review observed that across 15 randomized trials, Nordic walking consistently improved key measures like exercise capacity, balance, walking duration, and oxygen use, especially in coronary artery disease and peripheral artery disease. It also helped mobility in stroke survivors.

What is “Japanese” walking?

What’s often called “Japanese walking” in popular articles refers to interval walking training (IWT) developed and studied in Japan: short cycles of faster walking (≈≥70% of peak walking capacity) for about 3 minutes alternated with ~3 minutes of slower recovery walking, repeated multiple times to reach ~30 minutes. It’s effectively a walking-based high-intensity interval training (HIIT) that stays low-impact while pushing cardiovascular load during the fast bouts.



IWT raises peak aerobic capacity (VO₂peak), improves walking power, and lowers systolic blood pressure more than continuous moderate walking in middle-aged and older adults. A 2007 studyconcluded that "high-intensity interval walking may protect against age-associated increases in blood pressure and decreases in thigh muscle strength and peak aerobic capacity."

Which is better for heart health?

Both methods beat ordinary slow walking for important cardiovascular outcomes, but they work differently and suit different people. Nordic walking raises total energy use and recruits the upper body, which helps functional capacity, balance and muscular endurance; that combination is especially useful in rehab settings, older adults, or anyone who benefits from extra stability or a full-body stimulus.



Japanese interval walking, on the other hand, emphasizes intensity and cardiovascular load. The fast-slow intervals push the heart harder, leading to faster improvements in aerobic fitness and reductions in blood pressure. It is better suited for people who are medically cleared for vigorous activity and want measurable fitness gains in less time.



The best choice depends on your fitness level, joint health, and how much intensity you can safely handle. If combined, they offer a balanced, highly effective heart-health routine.


Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.




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