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| breath and a quiet pace |
For a long time, I thought that changing your life meant doing something extreme: running marathons, meditating two hours a day, or waking up at 5 AM (spoiler: I made it three days).
But the most powerful lesson came... from my dad.
He’s not the type to follow wellness trends or post green smoothies on Instagram. He’s the kind who just puts on his sneakers and goes. That’s it. And yet one day, he started doing something that completely shifted his well-being.
He began walking. But not just aimlessly - he discovered something through a Japanese friend, a technique known as Japanese Interval Walking.
At first, I laughed:
- Training for the Olympic speed-walking team?
He smiled and said:
- No. I'm training to feel good. And to annoy you for many more years.
But beneath the joke was something very real.
🟢 What does he actually do?
He follows a simple, but powerful routine:
- Walk fast for 3 minutes - just enough to feel his heart wake up.
- Then, slow down for 3 minutes, letting the body naturally settle.
- He repeats this cycle 5 times - a total of 30 minutes. No fancy trackers. Just his breath and a quiet pace.
Sometimes he does a gentler version: 2 minutes of brisk walking, followed by a slow cool-down, easing into stillness.
This method is part of a growing practice called Japanese Interval Walking, backed by research in Japan for its incredible effects on physical and mental health.
🟢 Why does Japanese Interval Walking work?
He explained that it's not just about steps. It's about rhythm and reconnection. This practice:
✔️ Helps him sleep better
✔️ Strengthens his legs
✔️ And most of all, brings a calm, clear energy he hadn’t felt in years
When I asked why he doesn’t do “real” workouts like everyone else, he said:
“For the first time, I’m not forcing myself to feel better. I’m just listening to what my body needs. And it tells me through movement.”
That hit me. Because it’s exactly what I was missing: the pause between the pushes. The space between the thoughts. The kind of walk that’s not about distance, but about presence.
🟢 A holistic lesson, in motion
What my dad practices isn’t just physical training. It’s movement with intention. A moment where body, mind, and breath align - gently, consistently.
That’s the beauty of this Japanese technique. It’s not just exercise. It’s a way to reconnect. A holistic ritual of self-care, built on ease, not pressure.
And yes, I started doing it too.
Not for performance. But for clarity, rhythm, and quiet time in my day.
🟢 Want to give it a try?
You don’t need an app or a smartwatch. Just a space to walk, and a minute or two of awareness.
Start with 2 minutes brisk walking, then slow it down. Repeat a few times. Observe your breathing, your pace, your thoughts.
It’s more than movement - it’s a moment for yourself.
Well, this is the story of the small habit that changed the life of my father. And if you’d like to track your progress or build your own gentle ritual, Holistic App can help you observe your habits, stay connected to yourself, and cultivate true balance.
🏃♂️ Start today.
Six minutes may seem small - but in them, your body might tell you everything your mind is too busy to hear.
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