{"id":64549,"date":"2025-12-30T13:18:15","date_gmt":"2025-12-30T12:18:15","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=64549"},"modified":"2025-12-30T13:18:15","modified_gmt":"2025-12-30T12:18:15","slug":"pourquoi-se-mettre-a-la-marche-japonaise","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/pourquoi-se-mettre-a-la-marche-japonaise","title":{"rendered":"Pourquoi se mettre \u00e0 la marche japonaise ?"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><div class=\"flex flex-col text-sm pb-25\">\n<article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto [content-visibility:auto] supports-[content-visibility:auto]:[contain-intrinsic-size:auto_100lvh] scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"44c26452-c4b4-42ea-9582-41dcc03e9521\" data-testid=\"conversation-turn-2\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @w-sm\/main:[--thread-content-margin:--spacing(6)] @w-lg\/main:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"839f9937-bce4-4a36-b81e-042912f5e703\" data-message-model-slug=\"gpt-5-2\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full break-words light markdown-new-styling\">\n<h3 data-start=\"557\" data-end=\"607\">Un vent d\u2019ailleurs dans nos routines sportives<\/h3>\n<p data-start=\"609\" data-end=\"914\">Et si l\u2019on r\u00e9veillait nos habitudes sportives avec une touche d\u2019exotisme ? Venue du Japon, la marche japonaise s\u2019impose comme une alternative \u00e9l\u00e9gante \u00e0 la marche nordique ou au jogging. Accessible \u00e0 toutes, facile \u00e0 apprendre et peu chronophage, elle s\u2019int\u00e8gre sans effort dans un emploi du temps charg\u00e9.<\/p>\n<p data-start=\"916\" data-end=\"1051\">Baskets aux pieds, direction un parc ou un sentier arbor\u00e9&#8230; En quelques minutes, l\u2019exercice devient un rituel, presque un art de vivre.<\/p>\n<h3 data-start=\"1058\" data-end=\"1114\">La marche japonaise, de quoi parle-t-on exactement ?<\/h3>\n<p data-start=\"1116\" data-end=\"1478\">\u00c9galement appel\u00e9e IWT \u2013 Interval Walking Training, la marche japonaise a \u00e9t\u00e9 mise au point en 2007 par les chercheurs <span class=\"hover:entity-accent entity-underline inline cursor-pointer align-baseline\"><span class=\"whitespace-normal\">Hiroshi Nose<\/span><\/span> et <span class=\"hover:entity-accent entity-underline inline cursor-pointer align-baseline\"><span class=\"whitespace-normal\">Shizue Masuki<\/span><\/span>, de l\u2019universit\u00e9 de Shinshu. Son principe est simple et redoutablement efficace : alterner des phases de marche rapide avec des phases de marche lente.<\/p>\n<p data-start=\"1480\" data-end=\"1784\">Cette marche fractionn\u00e9e, aujourd\u2019hui tr\u00e8s relay\u00e9e sur les r\u00e9seaux sociaux, s\u00e9duit celles et ceux qui cherchent \u00e0 sortir de la monotonie sportive tout en optimisant les bienfaits sur la sant\u00e9. Elle permet notamment d\u2019atteindre ais\u00e9ment les 6 000 \u00e0 8 000 pas quotidiens recommand\u00e9s entre 50 et 60 ans.<\/p>\n<p data-start=\"1786\" data-end=\"1998\">C\u00f4t\u00e9 pratique, rien de plus simple : une tenue confortable, de bonnes chaussures de marche, et l\u2019ext\u00e9rieur comme seul terrain de jeu. Pas d\u2019abonnement, pas de contraintes, juste le plaisir de varier les parcours.<\/p>\n<h3 data-start=\"2005\" data-end=\"2045\">Des bienfaits valid\u00e9s par la science<\/h3>\n<p data-start=\"2047\" data-end=\"2252\">La marche japonaise n\u2019est pas qu\u2019un effet de mode. Les \u00e9tudes scientifiques confirment ses effets positifs, notamment celle publi\u00e9e en 2024 par <em data-start=\"2191\" data-end=\"2220\">Canadian Science Publishing<\/em>. Parmi les b\u00e9n\u00e9fices observ\u00e9s :<\/p>\n<p data-start=\"2254\" data-end=\"2280\"><strong data-start=\"2254\" data-end=\"2280\">Sur le plan physique :<\/strong><\/p>\n<ul data-start=\"2281\" data-end=\"2626\">\n<li data-start=\"2281\" data-end=\"2325\">\n<p data-start=\"2283\" data-end=\"2325\">Renforcement du syst\u00e8me cardiovasculaire<\/p>\n<\/li>\n<li data-start=\"2326\" data-end=\"2358\">\n<p data-start=\"2328\" data-end=\"2358\">Tonification du bas du corps<\/p>\n<\/li>\n<li data-start=\"2359\" data-end=\"2390\">\n<p data-start=\"2361\" data-end=\"2390\">Am\u00e9lioration de l\u2019endurance<\/p>\n<\/li>\n<li data-start=\"2391\" data-end=\"2412\">\n<p data-start=\"2393\" data-end=\"2412\">Meilleure posture<\/p>\n<\/li>\n<li data-start=\"2413\" data-end=\"2470\">\n<p data-start=\"2415\" data-end=\"2470\">Travail des abdominaux favorisant un ventre plus plat<\/p>\n<\/li>\n<li data-start=\"2471\" data-end=\"2508\">\n<p data-start=\"2473\" data-end=\"2508\">Diminution du mauvais cholest\u00e9rol<\/p>\n<\/li>\n<li data-start=\"2509\" data-end=\"2586\">\n<p data-start=\"2511\" data-end=\"2586\">D\u00e9pense \u00e9nerg\u00e9tique estim\u00e9e entre 150 et 250 calories pour 30 minutes<\/p>\n<\/li>\n<li data-start=\"2587\" data-end=\"2626\">\n<p data-start=\"2589\" data-end=\"2626\">Faible impact sur les articulations<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2628\" data-end=\"2659\"><strong data-start=\"2628\" data-end=\"2659\">Sur le plan psychologique :<\/strong><\/p>\n<ul data-start=\"2660\" data-end=\"2838\">\n<li data-start=\"2660\" data-end=\"2747\">\n<p data-start=\"2662\" data-end=\"2747\">R\u00e9duction du stress et des sympt\u00f4mes d\u00e9pressifs gr\u00e2ce \u00e0 la lib\u00e9ration d\u2019endorphines<\/p>\n<\/li>\n<li data-start=\"2748\" data-end=\"2789\">\n<p data-start=\"2750\" data-end=\"2789\">Am\u00e9lioration de la qualit\u00e9 du sommeil<\/p>\n<\/li>\n<li data-start=\"2790\" data-end=\"2838\">\n<p data-start=\"2792\" data-end=\"2838\">Effets positifs sur les fonctions cognitives<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"2845\" data-end=\"2892\">Une discipline vraiment accessible \u00e0 toutes<\/h3>\n<p data-start=\"2894\" data-end=\"3024\">\u00c0 qui s\u2019adresse la marche japonaise ? Pour<strong data-start=\"2939\" data-end=\"2980\"> <span class=\"hover:entity-accent entity-underline inline cursor-pointer align-baseline\"><span class=\"whitespace-normal\">David Moens<\/span><\/span><\/strong>, coach sportif, la r\u00e9ponse est \u00e9vidente : \u00ab \u00c0 tout le monde, quel que soit l\u2019\u00e2ge ou le sexe. Au Japon, elle est pratiqu\u00e9e aussi bien par des adolescents que par des seniors. Chacun peut adapter l\u2019intensit\u00e9 \u00e0 son niveau. Avant de commencer, un petit check-up m\u00e9dical reste toutefois conseill\u00e9, notamment pour v\u00e9rifier les capacit\u00e9s cardio-respiratoires. \u00bb<\/p>\n<h3 data-start=\"3346\" data-end=\"3388\">Bien d\u00e9buter : les conseils essentiels<\/h3>\n<p data-start=\"3390\" data-end=\"3594\">Si la marche japonaise peut se pratiquer en milieu urbain, les sols naturels restent \u00e0 privil\u00e9gier. Parcs, for\u00eats, chemins de campagne offrent un terrain plus souple et plus respectueux des articulations.<\/p>\n<p data-start=\"3596\" data-end=\"3634\"><strong data-start=\"3596\" data-end=\"3634\">Comment se d\u00e9roule une s\u00e9ance type ?<\/strong><\/p>\n<ul data-start=\"3635\" data-end=\"3889\">\n<li data-start=\"3635\" data-end=\"3707\">\n<p data-start=\"3637\" data-end=\"3707\">Quelques minutes d\u2019\u00e9chauffement (marche douce, mobilit\u00e9 articulaire)<\/p>\n<\/li>\n<li data-start=\"3708\" data-end=\"3738\">\n<p data-start=\"3710\" data-end=\"3738\">3 minutes de marche rapide<\/p>\n<\/li>\n<li data-start=\"3739\" data-end=\"3768\">\n<p data-start=\"3741\" data-end=\"3768\">3 minutes de marche lente<\/p>\n<\/li>\n<li data-start=\"3769\" data-end=\"3808\">\n<p data-start=\"3771\" data-end=\"3808\">R\u00e9p\u00e9ter l\u2019alternance environ 8 fois<\/p>\n<\/li>\n<li data-start=\"3809\" data-end=\"3889\">\n<p data-start=\"3811\" data-end=\"3889\">Terminer par quelques minutes de marche douce pour favoriser la r\u00e9cup\u00e9ration<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3891\" data-end=\"4043\">Les premi\u00e8res s\u00e9ances ne doivent pas exc\u00e9der <strong data-start=\"3936\" data-end=\"3950\">30 minutes<\/strong>. La dur\u00e9e pourra \u00eatre augment\u00e9e progressivement, en fonction de la forme et de l\u2019exp\u00e9rience.<\/p>\n<p data-start=\"4045\" data-end=\"4226\">Id\u00e9alement, la marche japonaise se pratique <strong data-start=\"4089\" data-end=\"4115\">trois fois par semaine<\/strong>, en compl\u00e9ment d\u2019activit\u00e9s ax\u00e9es sur l\u2019\u00e9quilibre et la souplesse \u2014 particuli\u00e8rement pr\u00e9cieuses \u00e0 la m\u00e9nopause.<\/p>\n<h3 data-start=\"4233\" data-end=\"4289\">Le mot de la fin pour les quinquag\u00e9naires d\u00e9butantes<\/h3>\n<p data-start=\"4291\" data-end=\"4325\">Dernier conseil de David Moens : \u00ab Ne jamais chercher \u00e0 d\u00e9passer ses limites. La progression doit \u00eatre douce et r\u00e9guli\u00e8re. En groupe, veillez \u00e0 choisir des partenaires de m\u00eame niveau. La cl\u00e9, c\u2019est la constance : ce sont les rendez-vous r\u00e9p\u00e9t\u00e9s avec le mouvement qui font toute la diff\u00e9rence. \u00bb<\/p>\n<p data-start=\"4591\" data-end=\"4790\">Simple, efficace et profond\u00e9ment moderne, la marche japonaise pourrait bien devenir l\u2019alli\u00e9e forme incontournable de la cinquantaine \u2014 celle qui r\u00e9concilie le corps, l\u2019esprit et le plaisir de bouger.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"z-0 flex min-h-[46px] justify-start\"><\/div>\n<div class=\"mt-3 w-full empty:hidden\">\n<div class=\"text-center\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<div class=\"pointer-events-none h-px w-px absolute bottom-0\" aria-hidden=\"true\" data-edge=\"true\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 3<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Un vent d\u2019ailleurs dans nos routines sportives Et si l\u2019on [&hellip;]<\/p>\n","protected":false},"author":24,"featured_media":64551,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-64549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-garder-la-forme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pourquoi se mettre \u00e0 la marche japonaise ? - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"La marche japonaise n\u2019est pas qu\u2019un effet de mode. 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