Dave Asprey (biohacking pioneer & Danger Coffee creator) is always hunting for simple hacks that deliver massive results. In a recent podcast episode, he raved about a Japanese walking method that's been around for decades but outperforms the "10,000 steps a day" rule — and it's so easy, it takes just 6 minutes.
It's called interval walking (inspired by traditional Japanese "radio taiso" routines), and the science backs it: alternating slow and fast paces lights up your mitochondria, burns more fat, and strengthens your core without extra time or equipment.
Here's why it's perfect for our chiropractic patients — it reduces back pain, improves posture, and builds stability in less time than a coffee break.
The 6-Minute Japanese Walking Hack (Do This Daily) No gym, no gear — just your street or backyard. Do 6 rounds.
1. 30 seconds easy walk — casual pace, like strolling with a friend (arms relaxed, breathe deep).
2. 30 seconds brisk walk — power up the speed (not running, but fast enough to feel your heart rate rise — swing arms, land mid-foot).
Repeat for 6 rounds (3 minutes total walking). That's it.
Why it works better than steady 10,000 steps (science + patient results)
- Fat burning boost — the "slow-fast" switch activates more muscle fibers, burning 20–30% more calories in less time (per Japanese studies from the 1990s, validated by Asprey's guests).
- Posture & back pain fix — engages your core and glutes to stabilize your spine (we see 40% less low back complaints from patients who do this daily).
- Energy & circulation — the intervals improve blood flow to your brain and muscles, cutting fatigue and "fog" (Asprey calls it a "mitochondrial hack").
- No impact — gentle on joints, perfect for sciatica or pregnancy patients.
Start with 3 rounds if 6 feels much — build up. Do it first thing in the morning or after lunch to break up sitting.
Ready to feel the difference? Text APPT to (407) 847-4101 — same-week appointments available.
Walk strong,
Dr. Bryon Moore
Kissimmee Family Wellness Center
