Research from Japan shows that IWT improves aerobic capacity, muscle strength, and significantly lowers blood pressure.

The structured IWT involves six-minute cycles of alternating fast and slow walking, making it easy to incorporate into daily routines.

The recommended walking technique is Interval Walk Training (IWT), developed in Japan, which involves alternating three minutes of brisk walking with three minutes of slower walking, repeated for at least 30 minutes, four times a week.

Walking offers numerous physical and mental health benefits, including improved cardiovascular health, weight management, mood enhancement, and increased immunity.

According to top US doctor Dr. Tania Elliott, a 30-minute interval walk training can provide more health benefits than walking 10,000 steps or more.