THIS 30-minute walk is more effective than 10,000 steps, a top US doctor explains

Walking is one of the simplest and effective forms of exercise known to mankind. This exercise requires no special equipment or setups - just a pair of comfortable shoes and the willingness to move. Among those who walk either for fitness or overall wellness, 10,000 steps is considered a golden standard. But what if you can achieve the benefits of walking 10,000 steps or more in just 30 minutes? Yes, we know. It sounds like a dream. But if you walk a certain way, it is achievable, says Dr. Tania Elliott, a dual board-certified in Internal Medicine and Allergy/Immunology, based in New York.

Walking is a simple, low-impact physical activity that offers numerous physical and mental health benefits. Studies have linked walking to improved cardiovascular and bone health. It is also effective in weight management and also reducing the risk of lifestyle diseases. The benefits of walking start from the first minute.

Some of the best benefits of walking include:

• Burns calories
• Improves heart health and reduces the risk factors, including blood pressure.
• Lowers blood sugar
• Makes the brain healthy
• Eases joint pains
• Improves mood
• Adds more years to your life
• Makes you more creative
• Boosts energy
• Strengthens your immune system

Dr. Tania Elliott explained that walking for 30 minutes can provide more health benefits than walking 30,000 steps. “This 30-minute walk is more effective than getting 10,000 steps,” Dr. Tania Elliott said in a video shared on Instagram.

So what is this specific walking in question? Interval walk training! “Research from Japan shows that interval walk training at least four days a week improves aerobic capacity, CO2 max, leg muscle strength, and significantly lowers blood pressure,” the doctor said.

Interval Walking Training (IWT), also known as Japanese interval walking, is a structured walking technique developed by Professor Hiroshi Nose and Associate Professor Shizue Masuki at Shinshu University in Matsumoto, Japan. This walking technique involves structured intervals of fast and slow walking. It alternates three minutes of high-intensity walking (done at a pace where talking is possible but challenging) with three minutes of low-intensity walking (where conversation remains comfortable). This six-minute cycle is then repeated for at least 30 minutes, four times per week.

“Alternate three minutes of brisk walking with three minutes of slower walking and repeat for 30 minutes,” Dr. Elliott said.

So, if you are really interested in this walking technique, the doctor suggests following these 3 simple steps.

• 3 minutes of brisk walking
• 3 minutes of slower walking
• Repeat for 30 minutes