Daily walking is considered one of the most accessible ways to maintain good health. It does not require a gym membership or special equipment, improves cardiovascular function, helps control weight, and reduces stress levels. The World Health Organization consistently emphasizes that physical activity is just as important for well-being as proper nutrition and adequate sleep.
For decades, 10,000 steps a day was widely regarded as the standard. However, this is not the only route to well-being. Moreover, Spanish health experts suggest a method that can offer greater benefits in just half an hour. Interestingly, the 10,000-step goal did not originate from scientific research but from a Japanese advertising campaign in the 1960s promoting pedometers. The number was catchy and quickly became a worldwide benchmark, even though achieving it is not always possible due to time constraints or physical limitations.
As an effective alternative, Spanish psychologist, coach, and women’s health specialist Nieves Bolós is actively promoting a simple yet powerful technique on social media. This is interval walking, or Interval Walking Training (IWT). Bolós notes that for many people, walking 10,000 steps a day is a difficult goal, and she suggests trying a new approach.
The essence of this method lies in alternating intervals of different intensity. The program is designed for 30 minutes and consists of five cycles: 3 minutes of walking at a slow, relaxed pace are followed by 3 minutes of fast walking. The fast pace should be vigorous enough that maintaining a conversation becomes difficult.
The effectiveness of this technique is supported by specialists. For example, gastroenterologist Dr. Sethi, who was educated at Harvard and Stanford, emphasizes the comprehensive positive impact of interval training on the body. According to research, such a half-hour walk burns more calories than continuous walking at a steady pace. In addition, it is 29 times more effective at improving aerobic endurance, increases leg strength 10 times more, and is three times more effective at lowering blood pressure compared to walking at a constant rhythm.
The secret lies in changing the intensity. When a person moves at the same speed, the body quickly adapts and the stimulating effect decreases. Alternating between fast and slow tempos forces the cardiovascular system and muscles to work harder in a shorter period of time. This speeds up metabolism and increases endurance, while still remaining a low-impact workout.
Getting started with interval walking is very simple. All you need is comfortable shoes and a timer. Beginners are advised to start with fewer repetitions, gradually increasing them to five. You can practice anywhere: outdoors, on a treadmill at the gym, or at home. Motivational music can help maintain your pace.
In addition to physical benefits, this practice has a noticeable effect on your emotional state. Physical activity stimulates the production of endorphins—’happiness hormones’—which create feelings of calm and satisfaction. This not only boosts your mood, but also helps combat anxiety and improves sleep quality. Dedicating half an hour to active movement away from everyday worries provides valuable mental relief, letting you focus on your breathing and the world around you. You can enjoy such a walk alone to clear your thoughts, or turn it into a social activity by inviting a friend.
