Walking can deliver a lot of health benefits. But when it comes to popular claims, like you need 10,000 steps per day or you shouldn’t walk every day, here’s the 411.

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Walking 10,000 steps a day has become a fitness guidepost—but is there any merit to the claim? And, can it do more harm than good?

Nearly 20 years ago, Japanese researchers developed “interval walking training,” a simple routine that alternates between slow and fast walking. Now known as “Japanese walking,” the practice has been ...