Japanese walking involves alternating between slow and fast walking every three minutes for half an hour, offering both short bursts of intense exercise and gentler movement. Running may offer slightly more heart health benefits and burn more calories than Japanese walking, but it is also more high-impact.

Is One Better for Your Heart?

Both Japanese walking and running are cardiovascular activities that offer heart health benefits, said Dara Ford, PhD, RD , program director of the Master of Science in Nutrition Education at American University.

"Both can decrease the risk of heart disease and stroke, lower blood pressure, decrease the risk of type 2 diabetes mellitus, assist with weight management, and improve mental health and well-being," Ford said.

Because running offers a more

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