As 2025 comes to a close, a variety of walking trends have emerged, each promising unique benefits. After experimenting with ten different methods, it seems only three have proven to be truly beneficial and are set to continue into 2026. Among the trends tried were “Japanese walking,” “retro walking,” and a more relaxed approach to walking that emphasizes enjoyment rather than strict adherence to technique.
Evaluating the Walking Methods of 2025
In my exploration of these walking trends, I initially approached each with a mix of skepticism and curiosity. Some methods, such as “plogging,” which combines jogging with picking up litter, did not resonate with me, while others offered surprising advantages. “6-6-6 walking,” which advocates for a structured regimen, felt overly prescriptive and was not sustainable for my routine.
On the other hand, “rucking,” which involves walking with a weighted backpack, seemed beneficial for posture but was not practical in the long run. Eventually, I gravitated towards three methods that provided both physical and mental benefits.
The Benefits of Japanese Walking
The first trend I embraced was “Japanese walking,” which is grounded in research indicating its health benefits. This method involves alternating between quick and slower walking intervals, effectively reducing my daily walking time to just 30 minutes. According to GP Dr. Suzanne Wylie, this type of walking can enhance cardiovascular and mental health, particularly when it incorporates mindfulness elements.
While I initially approached this trend with doubt, I found it to be satisfying and efficient. Walking briskly for three minutes followed by a slower pace not only made my walks more enjoyable but also strengthened my thigh muscles. The combination of improved fitness and energy levels solidified my commitment to this method.
Rediscovering Balance with Retro Walking
Another trend I adopted is “retro walking,” which involves walking backwards. This method has become unexpectedly addictive. Initially, I felt self-conscious practicing in public spaces, but I eventually transitioned to using treadmills for privacy. Research indicates that retro walking can alleviate arthritis symptoms and reduce back pain, making it a valuable addition to my routine.
As Dr. Wylie explains, this technique alters movement patterns, activating different muscle groups and placing less stress on the knees compared to traditional walking. The benefits I have experienced, particularly in terms of knee discomfort, have made it a staple in my weekly exercise regimen.
Embracing Meditative Walking for Mental Well-Being
The final trend that has resonated with me is the concept of meditative walking. After sustaining an injury earlier in the year, I realized the importance of relaxing and enjoying my walks rather than focusing solely on physical metrics. Renowned pilates expert Joy Puleo emphasizes that walking can significantly enhance mental health, including reducing anxiety and improving overall well-being.
Incorporating this philosophy into my routine has allowed me to enjoy shorter walks without the pressure of meeting specific goals. I have come to appreciate the simple act of being outdoors and the positive impact it has on my mental state.
As the year draws to a close, these three walking trends—Japanese walking, retro walking, and meditative walking—stand out for their lasting benefits. Each offers unique contributions to both physical health and mental well-being, proving that sometimes, the simplest practices can yield the most profound effects.
