Introduction: With fitness trends evolving rapidly, it can be challenging to determine which ones are genuinely beneficial. The recent surge in interest surrounding “Japanese walking” has sparked conversations about effective and practical exercise methods. In this article, we’ll delve into popular fitness fads, their validity, and provide actionable advice for those looking to improve their fitness routine.
Have you heard of Japanese walking? This newly popularized fitness trend has taken the internet by storm, especially on platforms like TikTok, resulting in a staggering 2,968% increase in Google searches since the beginning of 2026.
But the pressing question remains: is it effective? Jack McNamara, a senior lecturer in clinical exercise physiology at the University of East London, weighs in. “If you take TikTok fitness advice at face value, you’d think you should be interval walking like the Japanese, hanging from a pull-up bar daily, or committing to a demanding 75-day challenge without breaks,” he explains.
Japanese Walking
Developed by researchers at Shinshu University in Japan, Japanese walking consists of three minutes of brisk walking followed by three minutes at a moderate pace, repeated over a total of 30 minutes. “It’s a straightforward way to get more value out of your daily walks,” says Kim Hawley, a fitness expert at Good Housekeeping.
Is it worth the buzz? Yes! A randomized controlled trial examined two groups of 246 adults, averaging 63 years in age. One group practiced interval walking while the other maintained a steady pace. The results revealed that the interval walkers significantly enhanced their thigh muscle strength, aerobic capacity, and blood pressure levels. A review published in 2024 corroborated these findings, showcasing a sustainable and straightforward approach to amplifying the impact of your walking routine.
75 Hard Challenge
On the flip side, the “75 Hard” challenge is a more intense fitness trend that requires participants to adhere to a strict regimen for 75 days. This includes consuming eight pints of water, completing two 45-minute workouts, and reading non-fiction for ten pages daily—without exception.
Celebrities like Paddy McGuinness tout its effectiveness, but is it right for everyone? Jack warns against the no-rest-days rule, emphasizing that physiological improvement occurs during recovery, not while exercising. Overtraining without breaks can lead to chronic fatigue and increased risk of injuries.
Additionally, aiming for an hour and a half of daily exercise significantly surpasses the NHS recommendation of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity each week. So, is it worth the hype? Not really. Instead, consider a gentler approach, such as the “75 Soft” alternative, which emphasizes more achievable goals for a sustainable lifestyle.
Dead Hangs
Another trending exercise is the dead hang, where individuals hang from a pull-up bar for as long as possible. What’s the rationale behind it? Jack notes that dead hangs are effective for improving grip strength, which is crucial as we age and may even correlate with longevity, including a decreased risk of heart disease and cognitive decline.
While working on grip strength is beneficial, it’s not the sole approach for seniors. Dr. Jack Mosely suggests incorporating a variety of exercises, including squats, planks, and resistance training, along with running or cycling for a well-rounded fitness regimen.
Pilates
Finally, Pilates has emerged as the most booked workout globally on ClassPass, boasting a 66% increase in reservations from the previous year. Should you jump on the bandwagon?
The answer is yes! A systematic review highlights the exercise’s abilities in enhancing flexibility, dynamic balance, and even muscular endurance. Moreover, its low-impact nature makes it accessible for those experiencing joint issues or mobility limitations.
Particularly important for older adults, Pilates has been linked to better cognitive health and improved bone strength. It’s time to consider booking a class and joining this popular fitness trend!
Conclusion: As you navigate the multitude of fitness trends available today, focus on what works for you and fits into your lifestyle. While some trends, like Japanese walking and Pilates, have shown promising results, others, like the 75 Hard challenge, might not align with a sustainable approach. Embrace activities that enhance your physical and mental wellbeing, and enjoy your fitness journey.
