Japans Wandelen

Japanese walking is a method of walking where you walk briskly for three minutes, then walk slowly for three minutes, and repeat this a few times in a row. The method originates from research by Shinshu University in Japan.

This app helps you with that. A calm Dutch voice tells you along the way when to change pace. With every change, you also hear a short tone and your phone vibrates briefly. So you don't have to look at a clock or a screen.

WHAT THE APP DOES

You choose your schedule on the home screen and press the start button. Then you can put the phone in your pocket. If you are listening to music or a podcast, it continues playing and the voice briefly intersperses.

There are four schedules. Introduction lasts about twenty minutes, Build-up about twenty-five, and Full is the half-hour schedule as used in the research. Additionally, you can create your own schedule, with blocks of one to ten minutes and two to twelve changes.

Afterwards, you can see how long you walked, how many brisk minutes that was, and a conservative estimate of your energy expenditure. The app asks, without obligation, how it felt and tracks how much you have walked each week. You can scroll back through everything you have done each week.

HOW FAST IS BROUGHT

You do not need to measure speed or track heart rate. During the brisk minutes, you breathe noticeably heavier and can still talk, but only in short sentences. During the easy minutes, talking is effortless. What constitutes a brisk pace varies from person to person.

PAY ONCE

The app costs a one-time fee of 2.99 euros. There is no subscription, no in-app purchases, and no advertising. You do not need to create an account or log in anywhere. If you get a new device, the app will refund your purchase via your own Google account.

WHAT HAPPENS TO YOUR DATA

Your walks remain on your own phone. The app does not use GPS, collects no personal data, and does not share anything with others. ABOUT THE RESEARCH

In the app, you can read in plain language what the research into this method has measured, including the studies, as well as what has not been demonstrated. Japanese Walking provides general information and is not a medical device. If you are unsure whether brisk walking suits you, for example due to heart, blood pressure, or joint problems, please consult your GP or physiotherapist first.