In the modern world, where a sedentary lifestyle is becoming the norm, simple practices to maintain health are gaining special value, Ukr.Media reports.
Japanese walking is not just an exercise, but an element of an ancient culture of longevity that helps to achieve a balance between physical activity and inner peace. This technique originates from “rajio taisō” – radio gymnastics, introduced in Japan in 1928 for mass health improvement of the population after World War I. Today, millions of Japanese practice it in schools, workplaces and at home, contributing to the national phenomenon of longevity (the average life expectancy in Japan is 84 years).
Inspired by the philosophy of “kinshin” – the balance of movement and stillness, with elements of Buddhism, Japanese walking integrates body and mind, similar to meditation in motion. It is ideal for preventing age-related changes, improving posture and the functioning of internal organs, especially in confined spaces.
Unlike a regular walk, Japanese walking is performed on the spot, simulating marching with active knee lifts and synchronized arm movements. It is a low-intensity aerobic exercise that does not require special equipment, physical training or a large space – it is easy to do at home or in the office. It minimizes the impact load on the joints and spine, so it is suitable for people of all ages, including those with musculoskeletal problems.
How to do Japanese walking: a step-by-step guide
To get the most out of it, it's important to follow proper technique. Here's a simple guide for beginners:
1. Preparation: Stand straight, feet shoulder-width apart, shoulders relaxed, back straight. Breathe deeply through your nose, exhaling through your mouth.
2. Basic movement: Raise your knees alternately to hip level (about 90 degrees) while swinging your arms in opposite directions—right arm forward as left knee rises, and vice versa. Keep a rhythm of 60-80 steps per minute, as if marching in a parade.
3. Duration: Start with 5-10 minutes a day, gradually increasing to 30 minutes. Do this every day, for example in the morning for an energy boost or in the evening for relaxation.
4. Variations for adaptation:
– For beginners or people with knee problems: Perform the exercise while sitting on a chair – lift your legs one at a time without getting up to reduce the load.
– For advanced: Add body twists to improve mobility or use light dumbbells to enhance the effect. Combine with elements of shinrin-yoku (forest therapy) – imagine yourself in a forest to enhance mental relaxation.
This exercise not only trains the cardiovascular, respiratory, and musculoskeletal systems, but also becomes part of the daily routine, similar to the Japanese philosophy of “ikigai” – finding meaning in simple actions.
Benefits of Japanese Walking: Scientific Insights
Japanese walking has a complex effect on the body, combining physical and psycho-emotional benefits. Unlike intensive training such as running, it does not cause oxidative stress, but on the contrary, stimulates the production of BDNF – a neuronal growth factor that protects against depression and cognitive decline (according to research from the Journal of Physiological Anthropology, 2018).
Here are the key benefits, backed by science:
– Improves blood circulation and lymphatic drainage, activates digestion: Rhythmic limb movements enhance lymph drainage, reducing swelling, and stimulate intestinal peristalsis, preventing constipation. A study in the Journal of Aging and Physical Activity (2020) showed that such exercises improve circulation by 15-20%, which is especially beneficial for people with a sedentary lifestyle.
– Posture correction and fall prevention: Regular practice engages the deep core muscles, stabilizing the pelvis and straightening the back. This reduces the risk of falls by 25% in older adults by improving proprioception (the sense of the body in space), as confirmed by Japanese studies.
– Anxiety reduction and weight control: The monotonous rhythm activates the parasympathetic nervous system, reducing cortisol (the stress hormone) levels by 15-20% (data from a 2018 Japanese study). Regarding weight: the exercise burns 200-400 kcal per hour depending on intensity and body weight, promoting metabolism by activating AMPK pathways at the cellular level. It is more effective than regular walking on a treadmill for posture, because it does not require equipment and involves more muscles.
In Japan, for example, office workers do it during breaks, reducing stress by 30% (according to an NHK survey). Compared to Western fitness practices, Japanese walking stands out for its emphasis on harmony, making it ideal for preventing anxiety disorders in the modern world.
Warning
Although Japanese walking is safe for most people, it is important to adapt it to your needs. It is not recommended for acute joint injuries, heart problems or dizziness – be sure to consult a doctor. For pregnant women, reduce the intensity, and if you weigh more than 100 kg, start with 3-5 minutes to avoid overload. Listen to your body: if you feel discomfort, stop and adjust the pace.
Integrate Japanese walking into your life
Japanese walking is more than exercise, it's a step towards balance, inspired by a culture where physical health is inseparable from mental peace. Start with 10 minutes in the morning and you'll feel a surge of energy and a decrease in anxiety, as in the philosophy of “ikigai.” In a world where stress and inactivity are the norm, this simple practice could be your path to longevity.
Try it today – and feel harmony in every step!
Джерело: ukr.media
