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12 books that people say are life-changing reads

Some books have the power to change how we see ourselves, the world, and each other.

man reading. book on a bench
Photo by Ben White on Unsplash

Books are powerful.

As a participant in the Amazon Associates affiliate program, Upworthy may earn proceeds from items purchased that are linked to this article, at no additional cost to you.


Out of all human inventions, books might just be the greatest. That may be a bold statement in the face of computers, the internet and the international space station, but none of those things would be possible without books. The written recording of human knowledge has allowed our advancements in learning to be passed on through generations, not to mention the capturing of human creativity in the form of longform storytelling.

Books have the power to change our lives on a fundamental level, shift our thinking, influence our beliefs, put us in touch with our feelings and help us understand ourselves and one another better.

That's why we asked Upworthy's audience to share a book that changed their life. Thousands of responses later, we have a list of inspiring reads that rose to the top.

Unsurprisingly, the most common responses were religious scriptures—the Bible, the Quran, the Book of Mormon, etc. Beyond those, here are the most common books, both fiction and non-fiction, that people considered life-changing.

1. "The Alchemist" by Paulo Coelho

The Alchemist book cover

The Alchemist by Paulo Coelho

Amazon

"From the very first page, Coelho's storytelling prowess weaves a tapestry of adventure, wisdom, and self-discovery that is unparalleled. The protagonist's quest for his personal legend resonated deeply with me, prompting introspection into my own aspirations and purpose. The narrative, while seemingly a simple tale, unravels layers of universal truths and timeless wisdom that are applicable to every reader's journey." – Matt Brown

"Such greatness. Coelho tells the story with simplicity and elegance, and it is beautiful. The Alchemist is rhetorical kind of book that stays with you, and demands some time to unfold in your mind. Loved it!" – J. Green

Find "The Alchemist" on Amazon.

2. "The Four Agreements" by Don Miguel Ruiz

The Four Agreements book cover

The Four Agreements by Don Miguel Ruiz

Amazon

"This book literally changed my outlook on so many things. I’ve read it at least three times completely through. It helps deal with anxiety and helps you reframe and analyze your thoughts which may be troubling you. The writing style is great and I’ve already read other books by the same author. Would highly recommend purchasing this if you want to rethink your assumptions about yourself or other people." – Freddy

"By far the best book I’ve read. The simplicity in composition and detail is amazing. Would recommend everyone have a read. This book is truly a masterpiece." – Joshua

Find "The Four Agreements" on Amazon.

3. "To Kill a Mockingbird" by Harper Lee

To Kill a Mockingbird book cover

To Kill a Mockingbird by Harper Lee

Amazon

"I remember reading the book many years ago and being moved by it especially being from the North and not as familiar with racism. I wondered why some schools were banning it so decided to revisit. I had forgotten the details but it is still an important book and reminds us that the fight against all prejudice is never finished and its current resurgence is cause for concern. This book should be required reading at a pretty young age. We can’t change what we don’t understand. If you have children read it with them and teach them well." – Maria

"I can’t imagine, for the life of me, why this book has been banned. It is the most moral and righteous book I’ve ever read. It represents a time in our history when racism was endemic to the white population except for one compassionate lawyer. Told from his children’s point of view with an unforgettable narrator, the story of a small southern town comes alive." – Peggy

Find "To Kill a Mockingbird" on Amazon.

4. "The Power of Now" by Eckhart Tolle

The Power of Now book cover

The Power of Now by Eckhart Tolle

Amazon

"This has become a true icon in the book of books on understanding how the mind works and how we become trapped in it. A must read." – Bill C.

"This book helped me through the toughest time in my life. It was an easy read, but ultimately, it helped me open my mind to many things and see things from multiple perspectives. My life coach recommended this book, and I'm happy that she did. It truly did save my life." – Coach J.

Find "The Power of Now" on Amazon.

5. "The Midnight Library" by Matt Haig

The Midnight Library book cover

The Midnight Library by Matt Haig

Amazon

"I did not expect to enjoy this book so much. I very much admire the writer's prowess in creating a beautiful and inspiring story out of a depressing premise and what I admire even more is the perspective he has given me about life." – Ashish S.

"'The Midnight Library' by Matt Haig is nothing short of a literary masterpiece that effortlessly weaves together the threads of life, regret, and the boundless possibilities that lie in our choices. This No.1 Sunday Times bestseller and worldwide phenomenon is a soul-stirring exploration of the human experience that lingers in the reader's mind long after the final page." – George L.

Find "The Midnight Library" on Amazon.

6. "Atomic Habits" by James Clear

Atomic Habits book cover

Atomic Habits by James Clear

Amazon

"Atomic Habits by James Clear isn't just a book; it's a roadmap to personal excellence. Deserving a resounding 5 out of 5 stars, this masterpiece has profoundly impacted my approach to habit formation and personal development." – Ahamed

"Whether you're looking to break free from destructive habits, achieve ambitious goals, or simply lead a more fulfilling life, this book is a must-read. Clear's insights have the power to ignite change and propel you towards the best version of yourself." – SC

Find "Atomic Habits" on Amazon.

7. "Tuesdays with Morrie" by Mitch Albom

Tuesdays with Morrie book cover

Tuesdays with Morrie by Mitch Albom

Amazon

"I wish I had read this book earlier. It teaches to love those in your life with everything you have. We never know when life will take them away. Our parents will continue to age. Our friends will drift away. We will end up driving away the ones we say 'I love you' to. It’s not too late to tell them how much you love them. It’s not too late to show them how much you love them. If you share your love before it’s too late, you won’t live your life with regret." – P.M.

"Mitch Albom is my favorite author. Tuesdays with Morrie did not disappoint. Please please read this book. It is heartwarming, inspirational and will make you do an introspection that will change your priorities. I promise." – A.C.

Find "Tuesdays with Morrie" on Amazon.

8. "Untamed" by Glennon Doyle

Untamed book cover

Untamed by Glennon Doyle

Amazon

"By page 16, I’d already sobbed, laughed, sobbed, reconsidered who I am, how I live my life, and what I’m doing next, and cried again. So much fire lit. This is a masterpiece. Thank the universe (and Glennon) it published now. Lord knows we need this now. It is already one of my top favorite books ever, and I read a lot. Like, a LOT." – Anna S.

""Untamed" is a powerful and empowering memoir that delves deep into themes of self-discovery, authenticity, and breaking free from societal expectations. Doyle's writing is raw, honest, and deeply relatable. From the moment I started reading, I felt a connection to her journey and the struggles she navigates. One of the standout qualities of this book is Doyle's ability to articulate complex emotions and thoughts in a way that resonates with readers. Her insights into the expectations placed on women, the constraints of traditional roles, and the journey to reclaiming one's true self are both enlightening and inspiring." – Frank C.

Find "Untamed" on Amazon.

9. "Man's Search for Meaning" by Viktor Frankl

Man's Search for Meaning book cover

Man's Search for Meaning by Victor Frankl

Amazon

"Man's Search for Meaning" by Viktor E. Frankl is a poignant exploration of resilience under the most testing conditions. As a Holocaust survivor and psychiatrist, Frankl intertwines his concentration camp experiences with his psychological expertise. Central to the book is the idea of logotherapy, which posits that finding meaning in life is the primary human drive. Frankl's narrative transcends its historical context, offering timeless insights into human endurance and the quest for purpose. The book is especially impactful for those facing personal adversities, as it highlights the power of choice and perspective in shaping one's destiny." – Neal W.

"This little one hundred page book is perhaps the most meaningful and profound that you can ever read. Disturbing, yet full of 'tragic optimism,' this book will change the way you think about life, happiness, and meaning." – Paige T.

Find "Man's Search for Meaning" on Amazon.

10. "The Untethered Soul" by Michael Singer

The Untethered Soul book cover

The Untethered Soul by Michael A. Singer

Amazon

"Michael A. Singer's "The Untethered Soul" is a literary masterpiece that has left an indelible mark on my journey of self-discovery. I stumbled upon this gem through a TikTok video recommendation, and I am profoundly grateful that I did." – Matt B.

"This book encapsulates every spiritual book I’ve read into a concise oneness! Everyone would benefit in some way by reading this book. Period." – Joe S.

Find "The Untethered Soul" on Amazon.

11. "The Giver" by Lois Lowry

The Giver book cover

The Giver by Lois Lowry

Amazon

"Brought this book since my daughter had to read it for school and I always like to know what are they are teaching her. I am going to be honest very surprise that they are giving this kind of story to a 8th grader since the story is very intense, surprising, sad but at the same time beautiful and teach the real meaning of love and sacrifice. That live in an idealistic world does not work and it's never better than having love in your live." – Marla

"The way Lois slowly introduces us into her idyllic and yet cruel world is simply amazing. The end of the book has left me completely moved and flabbergasted." – Nathan S.

Find "The Giver" on Amazon.

12. "The Last Lecture" by Randy Pausch

The Last Lecture book cover

The Last Lecture by Randy Pausch

Amazon

"I’ve read this book twice now. Once at 18 and now again at 33! Both time it hits deep. Fantastic read!" – A.C.

"Professor Randy Pausch was diagnosed with terminal cancer. In response, Pausch wrote and delivered one last lecture--a self-help guide on living life with purpose and meaning. But his lecture wasn't really for his students or for the world, although it's been a massive bestseller. It was for his children.

One of my favorite books of all-time, with one of my favorite lines of all time. 'If I could only give three words of advice, they'd be, 'Tell the truth.' If I got three more, they'd be, 'All the time.' --Randy Pausch" – Phil W.

Find "The Last Lecture" on Amazon.

This article originally appeared last year.

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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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