Life after 60: Is the Japanese walking method safe?

Life after 60: Is the Japanese Walking Method Safe?

A simple, low-impact exercise like walking can offer powerful health benefits—especially after age 60. The Japanese walking method has gained international attention for its focus on posture, foot placement and walking rhythm. But is it safe for seniors? Below, we’ll explore what the Japanese walking method involves, review the latest research on walking programs for older adults, and offer practical guidance to help you decide if this style of walking is right for you.

What Is the Japanese Walking Method?
The Japanese walking method emphasizes:

• Upright posture: Head, shoulders and hips stacked vertically
• Heel-to-toe roll: Landing on the heel, rolling through the arch, pushing off with the toes
• Short, quick steps: About 180 steps per minute (similar to Nordic walking speed)
• Arm swing: Keeping elbows bent at 90° and swinging arms forward and back, not across the body

This technique aims to engage core muscles, improve balance and reduce joint stress. Many practitioners find it more energizing than casual strolling.

Key Benefits for Life after 60
Research on walking programs in older adults shows clear gains in strength, balance and cardiovascular health:

• Improved functional fitness: Taguchi M. & Osawa T. (2017) studied a 12-week walking program in community-dwelling seniors. Participants saw significant improvements in lower-body strength, balance tests and walking speed.
• Cardiovascular support: Regular brisk walking can help lower blood pressure and improve circulation—critical factors in preventing heart disease.
• Joint health: Heel-toe rolling reduces impact forces on knees and hips compared to heavy heel strikes.
• Mental well-being: A steady walking rhythm calms the mind, can reduce anxiety and support cognitive function.

Safety Considerations
Before adopting the Japanese walking method, keep these points in mind:

1. Starting fitness level
   • If you’re largely sedentary, begin with 5–10 minutes of comfortable walking, 3–4 times per week.
   • Gradually increase duration and speed as tolerated.
2. Posture assessment
   • Practice in front of a mirror or ask a friend to watch your alignment.
   • Consider a session or two with a physical therapist or certified trainer to nail down technique.
3. Footwear and terrain
   • Use supportive, cushioned shoes with good arch support.
   • Choose even, well-lit paths to reduce the risk of tripping.
4. Listening to your body
   • Mild muscle soreness is normal as you adapt.
   • Sharp joint pain, dizziness or chest discomfort are red flags—stop immediately and seek help.

Underlying Health Conditions
If you have chronic health issues—especially cardiovascular disease, diabetes or liver conditions—you’ll want to be extra cautious:

• Heart disease or hypertension: Walking is generally recommended, but start slowly. Check with your cardiologist or primary care provider.
• Osteoarthritis: The heel-toe technique may ease joint stress, but avoid hills and uneven ground until you’ve built strength.
• Nonalcoholic fatty liver disease (NAFLD) or fibrosis: Although walking improves insulin sensitivity and may slow liver fat accumulation, it’s wise to know your baseline liver health.
  • Noninvasive tests such as the FibroScan® controlled attenuation parameter (Eddowes PJ et al., 2019) or simple blood-based indices (Wai CT & Greenson JK et al., 2003) can gauge liver stiffness and fat.
  • A consult with your hepatologist can help tailor an exercise plan that’s safe and effective.

Tips for a Safe Start

1. Warm-up and cool-down
   • Spend 5 minutes gently marching in place or doing ankle circles before stepping out.
   • After your walk, stretch calves, hamstrings and quads to prevent tightness.
2. Monitor intensity
   • Aim for a “brisk” pace where you can talk but not sing—about 50–70% of your maximum heart rate.
   • Use a simple talk-test or a wearable tracker if you have one.
3. Progress gradually
   • Increase walking time by no more than 10% per week.
   • Once you hit 30–45 minutes comfortably, you can add short bursts of faster walking.
4. Mind your surroundings
   • Walk during daylight or well-lit hours.
   • Stay on flat, even surfaces.
   • Carry a cell phone and ID in case of emergency.

When to Seek Professional Advice
Even low-impact exercises carry some risk, especially if you have known medical issues or develop new symptoms:

• Chest pain, pressure or tightness
• Sudden shortness of breath or wheezing
• Unexplained dizziness, fainting or severe fatigue
• New or worsening joint swelling and pain
• Unusual abdominal discomfort (could indicate vascular or liver issues)

If you experience any of these, stop exercising and consider doing a free, online symptom check for yourself. This can help you decide whether you need urgent medical attention. Always follow up with your doctor.

Maximizing Long-Term Success
To keep walking safely and effectively after 60:

• Maintain variety: Alternate the Japanese walking method with other activities—water aerobics, cycling or gentle yoga.
• Stay accountable: Join a local senior walking group or team up with a friend.
• Track progress: Log your steps, distance and how you feel after each walk.
• Celebrate milestones: Reward yourself when you hit new distance or consistency goals.

Conclusion
The Japanese walking method can be a safe, efficient way to boost strength, balance and cardiovascular health after 60—provided you approach it thoughtfully. Begin with proper posture training, supportive footwear and gradual progression. Pay attention to any warning signs, especially if you have chronic conditions such as heart or liver disease. Consider a free, online symptom check for any new concerns, and always speak to a doctor about anything that could be life threatening or serious. With the right precautions, you can enjoy the many benefits of walking well into your golden years.