Al Roker (NBC-Today) Tries Japanese Interval Walking — and Says It Helped Him Go Further

Walking is one of the simplest ways to stay active, but a new approach called Japanese interval walking is putting a fresh spin on the everyday walk.

TV personality Al Roker recently gave the method a try after hearing about the growing trend. The idea is simple: instead of walking at the same pace throughout your workout, you alternate between periods of brisk walking and slower recovery walking.

A typical session consists of three minutes of fast walking followed by three minutes at an easier pace, repeated several times. The faster intervals should feel challenging enough to raise your heart rate, while the slower periods allow you to recover before picking up the pace again.

Roker found that the technique helped him keep going and walk farther, turning an ordinary walk into a more structured workout.

Why is Japanese interval walking gaining attention?

The method is based on Interval Walking Training (IWT), developed by researchers in Japan. Unlike simply counting steps, the focus is on the intensity of the walking and repeatedly challenging the body with short periods of higher effort.

Research has linked interval walking with improvements in fitness, leg strength and blood pressure, particularly in middle-aged and older adults.

The appeal is easy to understand: you don't need a gym, special equipment or complicated exercises. All you need is a pair of comfortable shoes and somewhere to walk.

How to try it

If you want to give Japanese interval walking a try, start with an easy five-minute warm-up. Then alternate:

3 minutes of brisk walking
3 minutes of easy walking
Repeat for around 30 minutes

The brisk periods don't have to mean running or walking as fast as possible. The goal is simply to walk noticeably faster and make yourself work harder than during the recovery periods.

For many people, it could be a simple way to make their regular walk a little more challenging — without making it feel like a traditional workout.

Sometimes, changing the pace is all it takes to change the workout.