Neither running nor swimming: Boost cardiovascular health over 60 with this workout

man and woman walking side by side on a woodland path

(Image credit: Getty Images)

As we age, the benefits of cardiovascular fitness shift from performance and staying fit to building functional fitness and protecting muscles and joints. If you’re over 60, you’ll want to prioritize both cardio and strength training to protect your heart, maintain brain health, improve joint health and mobility, and help keep a healthy weight.

Yet according to new research, one of the best forms of cardio to add to your routine isn’t running or swimming, but the Japanese walking method. Developed by professors Hiroshi Nose and Shizue Maski at Shinshu University, the workout involves intervals of brisk walking, followed by a slower-paced walk to recover. Studies show it improves cardiovascular capacity and boosts muscle strength, joint flexibility, and blood pressure control. It’s the perfect workout for seniors looking to boost heart health without the impact of workouts like running.

What is the workout?

The beauty of this workout is that you don’t need any additional equipment, just a comfortable pair of sneakers (check out the best Skechers shoes for walking here), and something to time yourself with. If you have one of the best fitness trackers, it can be useful, but if you don’t, use the stopwatch on your smartphone; it works well.

The interval walking method originated in Japan and is a form of HIIT training. As its name suggests, you alternate your pace throughout. Here’s how to do it:

Set a timer on your watch or phone and walk for three minutes at a low intensity. This should be a 4/10 effort — you’re still moving, but you should easily be able to hold a conversation with someone next to you.
Then walk three minutes at a high intensity. This is a 7/10 walking effort — you should be working hard.

Keep switching between paces for 30 minutes. If 30 minutes is too difficult, start by repeating the workout three times for an 18-minute workout, and build up.

What are the benefits?

a person walking in hiking boots through woodlands — (Image credit: Shutterstock)

The Japanese walking method is a fantastic way to boost your cardiovascular fitness, without putting too much strain on your joints. It’s easy to progress the workout as you get fitter, as you’re walking based on your personal effort, rather than striving to hit a particular pace.

The Japanese walking method is a fantastic way to boost your cardiovascular fitness, without putting too much strain on your joints.

Low impact exercise, like brisk walking, is fantastic for the joints, as it lubricates the muscles and ligaments that support them. This can help reduce joint stiffness and pain, and improve your overall mobility.

As well as strengthening the muscles, walking also can help build balance and coordination, which reduces the risk of falls and injuries. Finally, walking, especially in nature, has been shown to boost mental wellbeing, releasing happy endorphins which can improve your mood, and reduce feelings of anxiety. Walking more can help improve sleep quality, and generally make you feel fitter and healthier.

What are you waiting for? Grab your sneakers and give this a go — here’s what happened when I followed the Japanese walking method for 30 days.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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