Plus, the best walking shoes you can buy.
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| | | | | Long days, blue skies, and sweet, sweet vitamin D — there's nothing like summer. You know one great way to put all those daylight hours to good use? Going for walks! | | Any kind of walking can be good for your health. But if you're interested in trying out a type of walking exercise with impressive potential for health perks, well then, I've got just the story for you. Stick around to learn more. | | | | | | | Let's get to it,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
June 13, 2025 • 3 min read | | | | | | | |
| |  | | | | Is 'Japanese walking' the low impact fitness hack you need this summer? | | "Japanese walking" — or interval walking training (IWT), as the pros like to call it — is a form of walking exercise developed by Japanese researchers to improve cardiometabolic health. IWT is especially notable for its accessibility: It's safe for people of all ages and fitness levels. | | To practice IWT, you simply alternate between 3 minutes of fast walking (roughly 70% of peak aerobic capacity) and 3 minutes of slow walking (40% of peak aerobic capacity). Aim to practice five sets of intervals (amounting to 30 minutes of walking time) five times a week to reap the full benefits of IWT. | | Personally, I like to choose a walking trail with a nice view to get my exercise. But view or not, IWT can do wonders for your health. In fact, compared to traditional walking, people who do IWT show greater improvements in blood pressure, BMI, blood glucose, and more. | - Start with attainable goals. If you can't do 30 minutes when you first start, that's fine. Choose a goal that works for you.
- Use the "talk test" to check your intensity level. During your fast walking intervals, you should only be able to say a few words before catching your breath.
- Wear supportive walking shoes. If you're uncomfortable, you're less likely to stick to your routine!
- Know your body. If you feel pain or dizziness, slow down or stop.
- Track your sessions using a journal or fitness tracker.
| | | | | | | | | | Shoes for you! | | | | | | |  | | The 9 Best Walking Shoes for Women | | In this article, podiatrists explain the key design differences between walking shoes and the average sneaker. Here are their recommendations for the best walking shoes for women to support maximum comfort and stability. | | | Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health. | | | | | | | | | | | | | | | | | How did you feel about this newsletter? | | | | Email wellnesswire@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | | | | | | | | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | |  | | |  | | This edition was powered by | | a good pair of shoes. | | | | | | | | View in browser
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Every product we recommend has gone through either Healthline's or Optum Now's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Now are owned by RVO Health.
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