Marco Crisciotti Let's talk about Japanese walking, an ancient practice that combines slow movement, correct posture and deep breathing. A philosophy of life to increase well-being, longevity and mental serenity.
In a time of intense workouts and hectic fitness routines, Japan has a much different model of exercise: one that truly slows and becomes a way of living. Embracing slowness, mindfulness, and balance, this practice offers a simple and easy way to live healthier and longer.
Even though you may have heard of it, few actually have any idea of what “Japanese walking” actually is. It’s not a discipline or coded practice but more a lifestyle one observes in the tradition of Japan that has huge implications for health and longevity. From samurais to Buddhist monks and even the inhabitants of the famous Blue Zones of Okinawa, the way that Japanese people walk has much to teach us.
Habit, lifestyle, wellness
In Japan, walking is a body and mind unifying practice. Okinawans, among the longest-lived humans in the world, walk each day at a moderate intensity but incessantly. They use walking as a principal means of transport and sparingly use public transportation. This is a practice coupled with good diet and favorable social life that appears to be the secret behind their remarkable long life.
Good posture is another basic aspect of Japanese walking. A straight spine, long neck, and relaxed shoulders not only improve appearance but also assist the body to work more efficiently. Good posture improves oxygenation, relaxes backaches, and removes muscle tension. Walking with the head high and body evenly weighted opens up the chest and allows for easy respiration. In Japan, it is a sign of respect to oneself and others.
A simple yet diverse discipline
The elegance of Japanese walking is in its simplicity. No special equipment or membership to the gym is needed. Mindful simple walking for 20-30 minutes daily can yield enormous dividends. Mindful attention to posture and breathing can turn even the most mundane walk into a ritual of renewal. Whether in the city, park, or on a trail, with every step, individuals become closer to an experience of perfect union with the inner self.
Breathing is also of great significance here. Slow, deep breathing in synchronization with each step permits greater oxygenation and relaxes the nervous system. Diaphragmatic breathing, so common in the Eastern traditions, relaxes the mind and facilitates better blood circulation. It is a technique to optimize the energy of the body, reduce tiredness, and maximize endurance.
Shinrin-yoku and Kinhin
No account of Japanese walking would be complete without mention of Shinrin-yoku, or “forest bathing.” This involves strolling through the woods at a relaxed pace, stimulating the senses and lowering cortisol levels. Nature walking improves mood, strengthens the immune system, and restores emotional balance. In Japan, even corporations encourage outdoor walks to improve worker productivity and psychological well-being.
Another reflection comes from the exercise of Kinhin, which is typical of Zen Buddhism. Careful walking, synchronizing breathing with movement, is a method of moving meditation, where each step is done with deliberate care to eliminate thinking and establish intense inner peace. It is a way of being in the world in the present moment, and it assists in pushing stress and worries aside.
The need to slow down
As you might guess, slowness is one of the major secrets of the Japanese walk, so forget about the high-intensity training usually found in traditional workout sessions. Small, controlled steps maintain the center of mass in place and lower the effect on the joints. This type of walking is especially common among elderly Japanese since it distributes body weight more evenly, thus boosting balance and stability. It is a way of complete awareness of movement and of transforming walking into an active meditation.
Whereas running puts stress on the joints, Japanese walking is a low-impact activity. It is good for the heart, enhances blood circulation, and reduces the risk of injury. This is an exercise for everyone, with no contraindications, and easily integrated into daily activities.
In the culture of hurry, adopting Japanese walking is relearning slowness and presence. It’s a proposal to walk in balance with your body and feel inner peace. Even a brief daily stroll can be an exercise of thought and serenity. The secret, however, is simple: one step at a time, with mindfulness and tranquility.
