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6 conversations I was forced to have with my kids about the election because of Trump.

Talking about this election with my kids hasn't been easy. What would you do?

One afternoon, my 8-year-old son came home from school and informed me that Hillary Clinton is going to ban cheeseburgers.

At least, that's what a kid at school told him. He wanted to know if it was true.

I know I'm not the only parent who's found talking to their kids about this election a little bit more "challenging" than anticipated. I presume that you, like me, are probably ready for this election to be over.

After the whole Hillary-banning-delicious-cow-sandwiches incident, I decided to let my son watch the beginning of the first debate with me so he could hear what Clinton really thinks. Unsurprisingly, Donald Trump made a bit of a bigger impression on him and didn't exactly set a shining example of what being presidential looks like. Trump spent the last hour of the debate attacking his opponent's health and threatening to say "really tough things" about her, which meant he was gonna say mean things about her husband (who isn't running for president right now).

She sat through three debates with him. That takes stamina. GIF via CBS News.

I worried what Trump would do to kick it up a notch in the second debate and what kind of example this was setting for my son and daughter.

Then some news broke about an old tape of Trump and a bus and Billy Bush and bragging about doing not OK things to women, and it was announced that those comments would be addressed in the first question at the second debate. I didn't feel confident that the conversation that ensued would handle the topic of consent responsibly.

Regretfully, I told my son he couldn't watch the second debate with me...

No. No it's not. GIF via NBC News.

...which turned out to be the right call.

It seems weird that I'd have to shield my children from what should be a very informative example of our democracy in action. Yet there I was, doing just that. The problem is, like many parents, I really want my kids to learn about the democratic process.

So what's a parent to do?

Here are six not horrifying conversations I had with my kids about democracy this election season. I hope you find them useful and/or adorable.

1. On fact-checking:

When your kid's primary source of gossip is other kids, it's important to make yourself accessible to answering any questions they might have. Here, something clearly got lost in translation on the playground.

8yo: Daddy, is it true Hillary Clinton is gonna ban cheeseburgers?
Me: Where did you hear that?
8yo: At school, Teddy said she was gonna ban all cheeseburgers and candy and guns and stuff.
Me: Ah, no. She’s not going to ban any of those things. She does want to fix the rules to make buying guns safer for everyone.  Teddy is confused.
8yo: Then why did Teddy say she was going to?
Me: Well, sometimes people get incorrect information. If you ever want to know if something's true, just ask me, we can look it up together.
8yo: Fine, can I punch you in the stomach now?
Me: No, that's only for before dinner.






For the record, a good punch in the stomach has provided me more thoughtful introspection than watching the debates.

You'll see on Election Day, Trump. SPOILER: It's not. GIF via CBS News.

2. On temperament:

As if it isn't hard enough teaching your kids about appropriate and inappropriate behavior, doing it while one presidential candidate is demonstrating all of the "don't" behavior is even harder.

4yo: Daddy, why is Donald Trump yelling at Hillary?
Me: Well, some people aren’t good at controlling their tempers and listening. You know how when you are upset, sometimes I have to get you to calm down before we talk?
4yo: Yeah?
Me: Well, Donald Trump isn’t good at calming down or listening. He wants to boss people around and make them do what he wants, even if it isn’t a good choice.
4yo: He should calm down and listen more.
Me: Yeah, he’s just not very good at that.




On the other hand, Trump has been a delightful role model of how not to behave, and my 4-year-old could really use that right now, what with how she responds to criticism like he does. 4-year-olds: Earth's adorable defensive irrational narcissists.  

Trump doing his best toddler impression.

3. On building walls:

Honestly, I'm starting to think my 8-year-old would've been a great debate moderator. He asks the obvious questions that a 70-year-old belligerent uninformed presidential candidate refuses to think about or answer.

8yo: Daddy, why does Donald Trump keep talking about a huge wall? Wouldn’t he have to build it into space? Otherwise people could climb or fly over it.
Me: Um … OK. Yeah, making a bigger wall is silly. But the more important thing to ask is why it’s there? Do you know what immigrants are?
8yo: They’re people who come to live here from other countries.
Me: Correct. So some of those immigrants come here from other countries like Mexico. And sometimes they come here without permission because they need to make money to send home to their families or want to feel safer than they did in their country or it's sometimes hard to find work where they live. And Donald Trump says that they want to come here to hurt people and steal things.
8yo: Do they?
Me: Nope. They actually pay $11 billion into the economy each year, and then they can’t use any of the stuff that they pay for because then they’d get in trouble.
8yo: What’s the economy?
Me: Um…






We'll talk about the economy when he's older. But at least he's thinking things through logistically, unlike some people we know.

Former Mexican President Vicente Fox explains a big hole in Trump's wall plan. (The current president of Mexico later seconded that motion.) GIF via Fusion.

4. On campaign ads:

I don't know about you, but here in Colorado, the commercials that run when we watch the nightly news lately have been not what I would call "family friendly."

If you believe the local attack ads, my congresswoman wants to protect child predators (she doesn't). Also apparently there's a ballot measure that will pressure people to end their life if they are terminally ill, even if they don't want to (it won't).

Neither of those things are true, but try explaining that to a kid.

8yo: Daddy, is this commercial talking about how Hillary is bad?
Me: Yes, but here's the thing: Never believe anything you see in commercials.
8yo: Why?
Me: Well, the folks who make political commercials like to only tell one side of the story and sometimes don't tell you what you really need to know.
8yo: Even Hillary commercials?
Me: Yes. They're probably telling stories a little better than Trump commercials, but they still will skip over important details. If you see it on a commercial, you should probably google it too and get the whole story.
[Commercial comes on about how my Democratic congresswoman is super stoked to let all the child murderers out of jail.]
Me (loudly, to drown out audio): HEY, KIDS! WHAT DID YOU DO AT SCHOOL TODAY, I WAS JUST WONDERING! WAS IT SUPER FUN?! DID YOU STEAL A CAR OR LIGHT THE BUILDING ON FIRE?! (Continues this charade for 30 seconds until awful ad goes away.)
Kids: DADDY, WHY DO YOU KEEP YELLING AT US?! USE YOUR INDOOR VOICE! WE DON'T STEAL!







Make the horrible stop! GIF from "Friends."

Obviously, the smart choice here is to just turn off the news until 2017, but where's the fun in that? Either way, my kids just learned a great lesson in doing their own research. And I learned that they don't steal or set things on fire. Maybe I am actually OK at this parenting thing?

5. On breaking glass ceilings and good role models:

This conversation just gave me all the feels. I don't know how my daughter was aware of the gender of all our previous presidents (although she does love the musical "Hamilton"). But she did the math. And then asked this:

4yo: Daddy, Hillary will be the first girl president?
Me: Yup.
4yo: I want a girl president for once. It’s about time. Also, Donald Trump keeps yelling and being mean.
Me: Yeah, he’s been making some bad choices lately.
4yo: Can you talk to him, please?
Me: Um….




I could try talking to him, but he doesn't seem to listen. Maybe he needs a time-out? GIF via NBC News.

She thinks politics are boring and is adamant that she won't run for president herself one day. I can't decide if I'm relieved about that or not.

6. On voting:

The most clutch part of being a citizen is the whole voting thing. So I sat down with my kids and went through the ballot section by section. (We have mail-in balloting in Colorado, which is so much more convenient). We have like 473,023 things on the ballot, including nine state ballot issues, a ton of judges, and 22 different presidential candidates. I walked the kids through the major initiatives, and then we got to president.

Me: OK. So for president, should I vote for Jim Hedges from the Prohibition Party?
Kids: WHO IS THAT?! NO!
Me: OK, what about Roque De La Fuente from the American Delta Party?
Kids: NOOOOO!
Me: What about Ron Silva from the Nutrition Party?
Kids: NOOOOO!
Me: What about Donald Trump?
Kids: NOOOOOOOOOOOOO! He's MEAN!
Me: So Hillary Clinton, then?
Kids: YES!!
Me: Why?
4yo: Because she's a girl!
Me: Do you have a better reason?
4yo: She's cute! And I want a girl president!
8yo: She's not cute! She's a grandma!
Me: Have any better reasons?
8yo: I just want her because you want her. I don't really know enough stuff about what she believes and stuff.
Me: That, sir, is an astute observation. When you get to vote for president, I hope you learn all the stuff first. Don't take my word for it.
8yo: OK, can I go play now?

















Full disclosure here: I have no idea if I'm doing any of this right.

Kids are impressionable. I don't want to turn them into little robots who spout talking points from political parties on the playground. I want them to be exposed to lots of different ideas. But I'd prefer if their beliefs come from an empathetic place that considers the greater good for all (I'm zany like that). Which is why I believe Trump is a poor choice for me personally. I'm planning on sending a clear goodbye message to him this year with my vote.

This is a metaphor for the message I hope all Americans send to Donald Trump on election day. GIF via Time/YouTube.

Obviously, like all parents, I'm making this up as I go. What about you? How have you handled it? Let me know. And please vote. That way we won't spend four years having to explain horrifying things to our children about topics they will have plenty of time to learn about when they are at the actual appropriate age to actually talk about them.

I'm gonna go let my kid punch me in the stomach now instead of reading what Trump said today on Twitter. If you were looking for something to do, this nonpartisan site will tell you where and how to vote. Please? And while you're at it, ask your friends how they handle these conversations.

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Heroes

Man finds genius loophole to beat squatters at their own game. Homeowners say he's a hero.

"All I'm doing is becoming a squatter and flipping this process on them."

Canva Photos

Flash Shelton has been nicknamed the "Squatter Hunter" and helps people take their homes back.

Squatters' rights laws are some of the most bizarrely misused legal realities we have, and something no one seems to have a good answer for. Most of us have heard stories of someone moving into a vacant home and just living there, without anyone's permission and without paying rent, and somehow this is a legal question mark until the courts sort it out.

According to The National Desk, squatters' rights are a carryover from British property law and were created to ensure that abandoned property could be used and to protect occupants from being kicked out without proper notice. The argument is that it's better to have someone openly living in a home and taking care of it, properly maintaining it, versus it laying abandoned and rotting away. Families and residents add value to a community, and those residents should have rights — or so the reasoning goes.

It should go without saying that squatter law isn't meant to allow someone to just take over someone else's property, but sometimes that's exactly what happens.

A squatter takeover is exactly what happened to Flash Shelton's mother when she put her house up for rent after her husband passed away.


A woman contacted her with interest in the property, only she wanted to do repairs and look after the home instead of paying rent. Before anyone knew it, she had furniture delivered (which she later said was accidental) and set up camp, despite Shelton's mom not agreeing to the arrangement.

But since the woman had expressed her intention and already moved in, the matter was out of police hands, as Shelton found out when he tried to contact the local sheriff. If that sounds like trespassing to you, well, join the club.

“They said, ‘I’m sorry but we can’t enter the house, and it looks like they’re living there, so you need to go through the courts',” he shared in a YouTube video.


Shelton rightfully didn't want the expense of a court battle, so he took matters into his own hands—not with violence, but with logic. He had his mom lease the home to him, and then told the squatter that she had to move everything out because he was moving things in.


squatters, homeowners, criminals, trespassing, law, property law, viral videos, youtube, squatter hunter How exactly is squatting not trespassing? It's complicated, for some reason. Giphy

“If they can take a house, I can take a house," he said.

He was calm and clear about her having to get everything out within the day or he would have people come and take it, and thankfully, she didn't put up a big fight.

That experience made him realize how squatter law can be abused, but that there's a faster system for removing a squatter than to go through the court system. If a squatter can move in and force a homeowner to take them to court to prove they are living there illegally, then he could simply move in alongside the squatter, putting the squatter in the position of having to take the homeowner to court instead.

"The legal process is so slow, and at some point when they're in there, you're going to feel like they have more rights than you do and that's how you're going to be treated. So even though you it's your house and you're paying the mortgage or whatever, at some point squatters feel like they have more rights than you, so they don't have an incentive to leave until a judge tells them to, until they're actually ordered to, and that could take months."

After successfully removing the squatters in his mother's house, Shelton has been tackling similar squatter situations for other homeowners in California, earning him the nickname "The Squatter Hunter."

"All I'm doing is becoming a squatter and flipping this process on them," Shelton told CBS News. "I figured if they could take a house, I could take a house."

According to CBS, he's successfully removed a dozen squatters in the past year. ""I'm not going in and I'm not hurting anyone," he said. "I'm not kicking them out, I'm not throwing them out." He's literally just moving in himself, setting up cameras, and then creating small annoyances until the squatters get fed up enough to move out; like making uncomfortable alterations to the home or making a ton of noise at inopportune hours.

Shelton parlayed his success into a reality show on A&E called, fittingly, Squatters. It premiered in July of 2025. To put it lightly, it looks intense! Clips posted on Shelton's social media show hostile standoffs with angry squatters and even he and his team causing damage to the home or creating nuisances to help drive the squatters out.

California isn't the only state that has seen issues with squatters. There are squatter stories from all over the U.S. of people moving into a property and refusing to leave without a court order, tying owners up in lengthy, expensive legal battles.

Though squatting is relatively rare overall, some areas of the country have more issues than others. California, Texas, Georgia, and Florida are areas, in particular, that struggle with squatters and abandoned properties.

Shelton even has a Change.org petition to try to get squatter laws changed to "make squatting in residential maintained homes criminal." Making squatting illegal "will shift the burden of proof onto the squatter and make the crime punishable with restitution an option for damages," the the petition states.

Not all homeowners will have access to someone like Shelton and his team to fight back against squatters. But until the laws change, he's doing as much as he can.

Watch Shelton share his personal story:

- YouTube www.youtube.com

This article originally appeared last year. It has been updated.


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Fashion

Robin Williams is being rediscovered as a fashion icon who was 'ahead of his time' by fans

"I love his self expression through these outfits."

Images via Reddit/Classic-Carpet7609

Actor Robin Williams is being hailed as a fashion icon by fans.

Robin Williams was not just an amazing actor and comedian—he was also a fashion icon. Williams, who passed away on August 11, 2014, has recently been recognized by fans from all generations for his unique personal style that often went unrecognized.

On Reddit on several fashion subforums, Williams is being celebrated for his sartorial style during his long career. "Had no idea Robin Williams had so much drip," member Classic-Carpet7609 shared in one forum, expressing their admiration for his style that ranged from streetwear to couture.

"Robin Williams was a huge weeb when it came to fashion, like several years ahead of other western celebrities like rappers, etc when it came to wearing a lot of Japanese labels," one member commented. Another added, "It was news to me too until a couple years ago when I saw that photo of him in the Issey Miyake bomber jacket. I was like daaaaamn he’s like cool cool."

Fans also are pointing out that Williams was well-versed in fashion brands. He also wore Jean Paul Gaultier, Alexander McQueen, BAPE, Visvim, Acronym, and Mishka, per British GQ.

His taste in fashion wasn't only elevated, but also functional, and Williams could pull it all off. "I love how versatile, comfortable and confident his looks are. You couldn’t box the man in and I really appreciate that now as an adult," another commented. "A style icon ahead of his time," another wrote. Another quipped, "Wtf multiple of these fits you could see someone walking down the street today."

However, at the time Williams' style was not making best-dressed lists. "He was RIDICULED at the time for his dress sense. Seriously. On every ‘worst dressed ‘ list constantly," one commented. Regardless, it was his confidence that continues to stand out with his fashion choices. "I think it must be the confidence. For a dude who was known to be plagued with self-doubt, you would never know it looking at him. He always looks supremely confident in himself and so when he wears, for example, a matador jacket, he pulls it off instead of looking just silly," another added.

Many fans pointed out that his sometimes outlandish fashion choices had a deeper meaning. "He was more into making statements with his fashion than he was into 'looking good'." Another wrote, "I really like his more flamboyant looks." While another fan noted, "Na honestly that's wild. He's wavy."

@therealprofessorx

Robin was so ahead of the curve #greenscreen #fyp #fypシ #robinwilliams #stylebreakdown #fitspo #inspo #mensfashion #fashion #style

Although Williams' personal style may not have been understood by others, today his boldness is being recognized. "But seriously, I somehow was not aware that he gave so much thought to his looks, and they very much reflect who he is," one fan commented. Another agreed, saying, "I did not realize until now how good of a dresser he was, wow!" One more confirmed, "So ahead of the curve!"

Most of all, Williams' fans are most in awe of his style's authenticity. "There’s a purity and realness about him that is primal. I love his self expression through these outfits," said one. Another summed it all up wonderfully, writing, "His personality was brighter than any shirt."

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Family

Married couple says the '3-Hour Night' hack has totally improved their marriage

“It's been so fun and such...a game changer for how our evenings go.”

@racheleehiggins/TikTok

Want out of a relationship rut? The Three hour night might be the perfect solution.

Almost every long term relationship suffers from a rut eventually. That goes especially for married partners who become parents and have the added responsibility of raising kids. Maintaining a connection is hard enough in this busy, fast-paced world. Top it off with making sure kids are awake, dressed, entertained, well fed, oh yeah, and alive…and you best believe all you have energy for at the end of the day is sitting on the couch barely making it through one episode of your favorite show on Netflix.

And yet, we know how important it is to maintain a connection with our spouses. Many of us just don’t know how to make that happen while juggling a million other things. According to one mom, a “three-hour night” could be just the thing to tick off multiple boxes on the to-do list while rekindling romance at the same time. Talk about the ultimate marriage hack.

bored, couple, marriage hack, man ywaning, concerned woman A couple that has lost their spark.via Canva/Photos

What is the 3-Hour Night marriage hack?

The three-hour night was something that Rachel Higgins and her husband began incorporating into their lives at the beginning of 2024. And so far, “it's been so fun and such...a game changer for how our evenings go,” she says in a clip posted to TikTok.

Before using the three-hour night, the evening would look a bit like this: their daughter would go to bed, they would lounge on the couch, scroll through social media, then fall asleep. Sound familiar?

But with a three-hour night, Higgins and her husband divvy up the time before bed into three sections, each for a different focus.In the first hour, starting around 7 p.m., is what Higgins calls “productive time,” during which the couple sees to any household chores that might need to be done.

“So, start with like a quick cleanup of the kitchen or just like things that accumulated throughout the day, and then we try to do something that either ... has been being put off or cleaning the bathroom or like organizing the pantry or hall closet or something like, super random like sharpening the knives. Anything that's productive for the household,” she explains.


@rachelleehiggins

if you’re stuck in a rut with your evenings try this! i saw someone do something similar to this a while ago but can’t remember who! #marriage #1sttimeparents #newyearsgoals

Next, the second hour is geared towards re-establishing a physical or emotional connection in their marriage. The phones go away, and they focus only on enjoying one another.

“So, that could be things like showering together or ‘having fun’ together, playing a game together, or just like anything that's gonna get you guys talking and connecting or like debriefing from the day or just like talking about what you're doing and like the plans for tomorrow or like how work's going or whatever. So, anything that's gonna connect and strengthen and build your marriage,” Higgins says.

Lastly, the final hour of the night is dedicated to anything Higgins and her husband individually want to do, any sort of personal recharge activity. Since this is a judgment-free time, Higgins states that “If you just want to lie on the couch and scroll your phone and watch TikToks or whatever, like watch YouTube videos,” it’s totally acceptable.

happy coupe, couple in bed, young married couple, man with beard, smiling woman A happy couple in bed.via Canva/Photos

Higgins’ novel approach definitely interested viewers, who chimed in with their own questions. One major concern was how the heck this could be done every night. But even Higgins admits that she and her husband don’t succeed at having a three-hour night every night—they usually try for about 3-4 times a week. And honestly, even once a week could still probably be beneficial in building intimacy.

"Such a good idea. Good for us empty nesters too! The phone scrolling is outta control!"one commenter wrote. "This is really cool. The housework is equal. The emotional connection is equal and the self care is equal. No room for resentment," another added. "We don’t have kids yet but I love this and want to do it because the nights slip away so fast!!" a commenter added.

Others wondered how to have a three-hour night when things randomly popped up in their schedule, like when kids won’t magically go to sleep promptly at 7pm. Higgins shares that in these cases, they tend to just shorten each phase. The point being: these can and probably should be customizable, even fun, rather than yet another rigid chore.

Plus, a three-hour night (or whatever your version of a three-hour night may be) is a great way to remind yourself just how high a priority your relationship has in your life, no matter what else is going on at the time. Odds are you'll probably find you do have more time for it than you previously thought.

This article originally appeared last year.

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Health

The calm and confident 'shark' method to stop bullies from pushing you around

A bully is like a shark. But even sharks have a weakness.

via Canva/Photos

A shark and a woman being bullied.

When people talk about bullying, it is usually centered around the schoolyard type: the kid who comes around and tries to steal another child’s lunch money or calls people names to humiliate them in front of other students. You know, Nelson Muntz from The Simpsons.

However, as people become adults, they still come across bullying, although it can be a bit more subtle. It’s the boss who puts you down in meetings, the mother-in-law who constantly critiques you, or the one friend who controls the group chat and puts you down whenever your friend group gets together.


In the old days, your parents might tell you to fight back against the bully, but in the adult world—especially in your professional life—you can’t fight back the way you could in the schoolyard. That’s where @Mewmewsha, a TikToker who provides people with "Older Sister" advice, comes in. She has a brilliant shark metaphor to explain how to deal with bullies.

Warning: Video contains strong language.

@mewmewsha

Here’s how to deal with ANYONE who tries to push you around, bully you, and make you feel small

How to deal with a bully

According to @Mewmewsha, bullies are incredibly insecure people; that’s why they pick on other people. “They're the most vulnerable person in the room. It doesn't take much to crush them. That's their biggest insecurity, and they desperately don't want anyone to figure that out,” she says. The good news, she says, is that “you don’t need to fight them,” just tell them to screw off.

@mewmewsha says that when you’re dealing with a bully, you need to think of them as sharks. “They're big, they're scary, and they attack you when you're minding your business. When a shark is coming at you, you don't swim away, you don't make a big splash, and you don't try to fight. "Your only option is to redirect them,” she says. "One firm nudge to let them know, ’Hey, what you're looking for ain't here.’”


sharks, water, ocean, hunting, shark hunter, ocean floor, hungry shark A shark hunting for food.via Canva/Photos

But where do you nudge the bully? On a shark, you hit them right in the snout, that’s their most vulnerable place. On a bully, it’s calling out their insecurities. She says that you don’t cower to the bully, you look them right in the eye and say this: “Listen, obviously you need everyone to look at me so that no one looks too closely at you. Cause if they did, what would they see? What are you so worried people are gonna notice? Cause the more you keep coming for me, the more obvious it is. So f**k off and find someone else to bother.”

This also comes with a warning: Before telling a bully off, make sure that you are in a safe situation to do so.

Why do people act like bullies?

@mewmewsha may not be a psychologist or a therapist, but she is spot on when it comes to diagnosing why people are bullies. According to an article medically reviewed by Julie Dodson, MA, LCSW, and Melissa Guarnaccia, LCSW of Better Help: “Bullies may have low self-esteem and try to boost their self-worth by putting others down.”

therapist, therapy, psychologist, female therapist, therapy office A woman speaking with her therapist.via Canva/Photos

They add that one of the best ways to stop someone from bullying you is to show that you are “confident” and that their tactics are not working. “Because the person who bullies may already be self-conscious, they are likely to become angry as you become more empowered,” they write. “Eventually, they may be forced to give up once you show them that you are not going to allow their behavior to impact you.”

The good news about the advice from @mewmewsha and the therapists at Better Help is that if you are being bullied, there is hope. The key is to understand that a bully, much like a shark, may be intimidating, but they have a weak spot, and if you can use that to your advantage, you can stop the bullying altogether.

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Wellness

Millions are obsessed with the science-backed 'Japanese Walking' fitness method

Getting and staying fit doesn't have to be complicated.

Photo credit: Canva

Two women walking through the park.

When did working out become so…complicated? Pricey gym memberships, workout systems that take up precious space in the garage, and don't even get me started on finding the "right" running shoe for your feet (if such a thing even exists).

Yes, there's far too much confusion surrounding walking and running in terms of fitness. But it doesn't have to be this way. Working out using your own two feet does not need to resemble an excellent Avril Lavigne song.

Enter: Japanese Walking.

@coacheugeneteo Walking 10,000 steps... But better 😯 I know I can’t be the only one who looks at my step count at the end of the day and feel like a failure. Some days, I get around 2,000 steps. I still aim for at least 8,000 a day - but sometimes, life just gets in the way. But even if it's only an extra ~3000 steps, this simple 30 minute protocol on my walking pad can make a huge difference.
♬ original sound - Eugene Teo

Also known as Interval Walking Training (IWT), it's a straightforward yet highly effective fitness technique that incorporates interval training methods used by professional athletes. So, it's no surprise that once TikTok caught wind of this simple, low-impact, 30-minute workout (and discovered it works!), Japanese Walking went viral.

Fitness influencers and news outlets alike heralded Japanese Walking as the real deal: a science-backed, lab-tested alternative to high-intensity sweat sessions that also works better than those flashy, fleeting fitness fads, like the (now debunked) 10,000 steps a day challenge or the "12-3-30" treadmill trend.

Ready to find out what all the buzz is about Japanese walking? Let's dive in.

The story behind Japanese Walking

In the early 2000s, a team of researchers at Shinshu University in Nagano, Japan, found themselves grappling with a head-scratching dilemma.

Japan's population is consistently ranked as one of the world's oldest. In 2023, it was reported that nearly a third of Japan's population had already hit 65 years old (an estimated 36.23 million people—approximately the population size of Ghana), with one in every 10 people being 80 years or older.


In the study conducted at Shinshu University Graduate School of Medicine, exercise physiologist Hiroshi Nose and his collaborator Shizue Masuki led a research group on a quest. The goal? To make walking an aging person's new best friend. They wanted to discover a highly effective walking routine for middle-aged and older adults that would help improve their physical and cardiometabolic health.

Early trials in Japan showed promising results. In Nose and Masuki's landmark 2007 study, they observed the physical fitness and blood pressure of 246 participants between the ages of 44 and 78 for five months. The results confirmed their suspicions: that those who followed the IWT program showed greater improvements in strength, endurance, blood pressure, and aerobic capacity, compared to moderate, steady-paced walking or those in the no walking regimen.

via GIPHY

In older adults, these benefits increased even further, with significant increases to thigh muscle strength (up to 17%) and a reduction in systolic blood pressure.

What a perfect ending, right?

If only.

"No one completed the program, and they complained that the program was too boring and too difficult," revealed Shizue Masuki.

Rather than give up when participants found their fitness program boring, Nose and Masuki's research team turned to a popular training method sworn by in the professional sports world: interval training. This type of training is beloved by runners, cyclists, and others who want to increase their speed, agility, endurance, and/or muscle power. It's efficient (you can achieve more results in less time) and prevents boredom.

For example, if you're doing jump squats for a few minutes, then burpees and mountain climbers, or shuttle runs and bicycle crunches, repeatedly, it's pretty challenging to get bored.

What makes Japanese Interval Walking so special?

There's a certain symmetrical beauty to interval walking training.

Rather than maintaining a quick, steady pace, ITW devotees alternate between three-minute bursts of fast, energetic walking and three-minute intervals of slow recovery periods. Alternate between the two speeds for a total of five rounds, or 30 minutes, and that's it! You're done.

outdoors, walking, sports, intervals, fitness Two people walking outside. Photo credit: Canva

For those who want to get technical, during the speedy portion, Nose and Masuki recommend trying to hit 70-85% of your maximum heart rate. Then, during the more relaxed intervals, your heart rate should reduce to 40-50% of your maximum heart rate.

If you're unsure about your heart rate, consider investing in a heart rate monitor. This one doesn't need bells and whistles; make sure that it has a stopwatch and the ability to set a target rate with an alarm.

Why this actually works—while other walking exercise plans fail

Your body craves challenge, but it also needs recovery. Japanese interval walking gives you both. During those high-intensity bursts, you're creating what cardiovascular expert Dr. Mir Ali calls "healthy stress" on your heart and muscles.

"When you increase your intensity of walking or other exercise that raises your heart rate, it's helpful to cardiovascular health and increases aerobic capacity," said Mir Ali, general and bariatric surgeon. "Once you're settled down from that increase, over time, your blood pressure improves."

The benefits don't just stop there. Nose and Masuki's studies also show positive effects on sleep, cognitive function, and depression. Imagine being able to sleep better, think more clearly, and feel happier, all from a simple 30-minute walk. That's the power of Japanese Walking.

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In a world where fitness increasingly feels expensive and complicated, people want something real and accessible. Japanese Walking connects with so many people because it works—it's not a fad or a viral moment. Interval walking training was developed in a lab to scientifically strengthen the bones and bodies of Japan's growing elderly population, and by doing so, offered a rare gift to the rest of the world: a path to fitness that's not just effective, but also efficient, and. most importantly, sustainable.

Oh, and it's accessible! You already possess everything you need to succeed in Walking Interval Training. You, a pair of shoes, and 30 minutes to spare, preferably outdoors.

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