Two weeks into January, it’s the point where the shine of New Year’s resolutions can start to fade. Gyms are a little quieter, motivation can dip, and many of us quietly ask ourselves: has anything actually changed?
So why is it that the New Year feels like the perfect time to rethink our wellness routines? Perhaps it’s the psychological “fresh start” effect: a clean slate, a new chapter, a chance to do things differently. January invites reflection, and with it comes curiosity about new habits that might support our health more sustainably.
I certainly found myself in that mindset this year, exploring ideas that felt achievable rather than extreme. That’s when I came across the Japanese Walking Method — simple, effective, and refreshingly realistic.
What Is the Japanese Walking Method?
The Japanese Walking Method, also known as Japanese Interval Walking Training (IWT), is exactly what it sounds like: alternating between slow and fast walking.
The structure is straightforward:
Walk at a slow, comfortable pace for three minutes
Increase to a faster, more challenging pace for three minutes
Repeat this cycle five times
That’s it — 30 minutes in total.
No complicated equipment, no all-or-nothing mindset, and no need to run. It’s walking, but with intention. (flat ground is best)
Why Is It Gaining Attention Now?
Although the Japanese Walking Method is trending on social media right now, it’s far from new. Researchers in Japan studied this approach decades ago, long before wellness trends were measured in likes and shares.
What makes it stand out is the science behind it. Research suggests that practicing interval walking at least four days a week can:
Improve aerobic fitness
Help lower blood pressure
Build muscle strength
Support overall cardiovascular health
In other words, it delivers meaningful benefits without demanding hours of intense training.
A New Year, A New Perspective
Two weeks into January, change doesn’t always look dramatic. Sometimes it’s subtle: choosing movement that feels sustainable, shifting our mindset from “punishment” to progress, or simply being more intentional with our time.
Maybe that’s why methods like Japanese walking resonate so strongly at this time of year. They remind us that wellness doesn’t have to be complicated to be effective.
So, has anything changed two weeks into January?
Maybe not everything, but sometimes one small shift is enough to start something lasting.
