Interval walking or regular daily steps: AIIMS doctor explains which is healthier for your body

For years, completing 10,000 steps a day has been promoted as the benchmark for fitness. The practice is associated with better heart health, improved mood, and a lower risk of chronic diseases. But according to a gastroenterologist trained at AIIMS, Harvard, and Stanford, there is another walking technique—developed in Japan—that may be more effective while taking less time.

Dr. Saurabh Sethi, who has worked with institutions including AIIMS, shared on Instagram that a method known as Japanese interval walking could deliver greater health benefits than the traditional step target. This technique focuses on alternating three minutes of slow-paced walking with three minutes of brisk walking, repeated over a 30-minute session.

He explained that beginning with a warm-up of three to five minutes, followed by the alternating pattern, and ending with a brief cool-down can produce noticeable improvements in fitness and overall well-being. Unlike counting steps alone, this approach emphasizes both intensity and variation.

Health Benefits of Interval Walking

According to Dr. Sethi, interval walking provides a wide range of benefits. Regular practice may help regulate blood pressure, reduce the risk of stroke, and support cardiovascular health. It can also improve mood, boost immunity, enhance sleep quality, and prove less taxing on the joints compared to long-distance running.

The method is also considered time-efficient. While many people struggle to fit in 10,000 steps during busy schedules, interval walking condenses the benefits into a shorter workout, making it more practical for daily routines.


Evidence Backing the Technique

The advantages of interval walking are supported by research. A 2007 study published in PubMed compared high-intensity interval walking with moderate continuous walking. The findings showed that interval walking not only improved aerobic capacity but also strengthened thigh muscles and reduced blood pressure more effectively. Researchers suggested it may help protect against age-related declines in strength and endurance.

Unlike high-impact exercises, interval walking is joint-friendly, making it suitable for a wider range of people, including older adults. Its adaptability allows individuals to start slowly and gradually increase intensity, without the overwhelming pressure of meeting large daily step counts.

While the 10,000-step goal remains a popular marker for daily activity, experts like Dr. Sethi highlight that quality may matter more than quantity. Japanese interval walking, backed by research and practical for modern lifestyles, is emerging as a healthier and more efficient alternative for long-term fitness.