# Alternating fast and slow walks could be better than long walks Rather than walking 10,000 steps a day, switching between 3 min of fast walking and 3 min of slow walking for 5 sets showed a 29x boost in aerobic fitness, a 10x improvement in leg strength and a 3x improvement in blood pressure, according to a 2007 Japanese study.[^1] --- ## 📚 References - [Eugene Tao - Walking... but better](https://www.youtube.com/shorts/K7Ehvq-bm6I) [^1]: Nemoto, Ken-ichi, et al. "[Effects of high-intensity interval walking training on physical fitness and blood pressure in middle-aged and older people.](https://www.sciencedirect.com/science/article/abs/pii/S0025619611613037)" _Mayo Clinic Proceedings_. Vol. 82. No. 7. Elsevier, 2007.