You Will Walk More Than You Think: A Realistic Guide to Surviving (and Enjoying) Japan's Walking Culture

Meta Description: Japan requires more walking than you think. Honest guide to physical demands, comfortable shoes, preparation tips, and strategies for managing all fitness levels.

Day three in Tokyo, I checked my phone: 32,247 steps. That's over 24 kilometers. In one day. My friends back home saw my step counts and thought my fitness tracker was broken. It wasn't. I thought I was reasonably fit—I walked my dog daily, took stairs instead of elevators. Then I spent a week in Japan and discovered muscles I didn't know existed.

Here's what nobody tells you: Japan isn't a relaxing vacation physically. It's an endurance event disguised as sightseeing. The trains are efficient, the infrastructure is amazing, but getting anywhere involves walking. A lot of walking. This guide prepares you for the reality while showing you it's totally manageable with the right approach.

Why Japan Involves So Much Walking

Train Stations Are Massive

Tokyo Metro and Toei Subway have 286 stations, many requiring significant internal walking. Shinjuku Station sees over 3.5 million passengers daily—it's the world's busiest. Navigating platforms, exits, and transfers often means walking several kilometers just within the station.

Real examples:

• Tokyo Station: 10-15 minutes walking between some lines
• Shibuya Station: 5+ minutes just to exit
• Shortest walk between stations on same line: 4 minutes (Nijubashimae to Otemachi)

You'll spend as much time walking in stations as riding trains. That 10-minute train ride? Add 15 minutes of station walking on each end.

The "Last Mile" Problem

Hotels aren't right at station exits. Attractions aren't directly at platforms. Google Maps says "5-minute walk"—but that's without luggage, crowds, or hills (which maps don't show). That 5 minutes easily becomes 10-15 minutes in reality, multiple times daily.

Sightseeing Itself Involves Walking

Temples have large grounds with stairs. Castles sit on hills with steep internal stairs. Parks like Ueno Park and Yoyogi Park are expansive. Shopping districts mean constant walking. Museum visits, restaurant trips, neighborhood exploration—it all adds up.

The Daily Reality

Average tourist: 15,000-25,000 steps per day
Active days: 30,000+ steps
"Rest days:" Still 10,000+ steps
Your normal life: Probably 3,000-5,000 steps

You're doing 3-5x your normal activity level for a week straight, while jet-lagged, in unfamiliar weather. Tokyo residents average 7,000-10,000 steps daily—tourists walk even more.

If you're thinking "I'll be fine," you probably will be—but you'll also be sore. It's okay to not be prepared for this. Nobody is on their first trip.

Preparation and The Right Gear

Shoes - THE Most Important Decision

What works: Broken-in sneakers, walking shoes, running shoes you already wear, comfortable sandals (summer, shorter days)

What doesn't: New shoes (will destroy feet), fashion over function, flip-flops for long days, high heels, stiff dress shoes

Your Instagram aesthetic can survive sneakers. Your feet cannot survive cute-but-painful shoes for a week. Bring two pairs to alternate daily—feet recover better.

Essential: Cushioned insoles, moisture-wicking socks (not cotton), blister bandages (Compeed)

Pre-Trip Prep

If you have 4-6 weeks: Walk 30-60 minutes daily, gradually increase, practice in your Japan shoes, include stairs/hills

If you have 2 weeks: Walk as much as possible, break in shoes thoroughly

If you have no time: At least break in shoes at home, buy good insoles, pack foot care supplies

Foot Care Kit

Pack: Blister bandages, regular bandages, pain reliever (ibuprofen), foot powder if you sweat, small first aid kit

Strategies for Reducing Walking

Smart Accommodation Choices

Stay near major stations (reduces station walking), central locations (less distance to attractions), near convenience stores (avoid extra trips), buildings with elevators

Transportation Hacks

Taxis when worth it: Morning fresh start, evening when exhausted, with luggage (always), when lost and tired. Not expensive compared to suffering.

Buses: City buses often closer to destinations with less station walking. Kyoto buses are excellent for temples.

Elevator hunting: Most stations have elevators, though sometimes far from main exits. Look for "barrier-free" signs to find accessible routes. Worth the detour if carrying bags or have mobility issues.

Itinerary Optimization

Cluster attractions: Visit nearby places together, reduce back-and-forth
Strategic rest days: Every 3-4 days, plan lighter activities
Realistic planning: 2-3 major attractions max per day, not 5-6
Build in café breaks: They're strategic recovery, not laziness

Luggage Forwarding

Use takkyubin services—send bags hotel to hotel for ¥2,000-3,000 per bag. Arrives next day. Walk freely without luggage. Absolute game-changer.

Daily Management

Morning Routine

Stretch before leaving, check feet for hot spots, good breakfast, comfortable clothes and shoes, sunscreen

During the Day

Hydration: Vending machines everywhere—use them. Sports drinks (Pocari Sweat, Aquarius) for electrolytes. Dehydration worsens exhaustion.

Rest stops: Sit every 2-3 hours. Cafés, parks, benches, convenience stores. 15 minutes = significant recovery.

Pace yourself: Slow and steady. Don't rush—this isn't a race. Tourists who power through burn out by day 3.

Evening Recovery

Shoes off immediately, elevate feet 15-20 minutes, hot bath for sore muscles, stretch legs/feet/hips, treat blisters, pain reliever if needed, early bed

For People with Mobility Challenges

Can You Still Visit? Yes.

But requires more planning. Tokyo's accessibility has improved, with most metro stations having elevators and wheelchair access. However, elevators can be far from main exits, requiring extra walking to reach them.

What's good: 95% of Tokyo Metro stations are wheelchair accessible, station staff are trained to assist with boarding and provide ramps at both departing and arriving platforms, taxis plentiful and helpful

What's challenging: Older station exits at busy locations may only have stairs, temples/shrines often have stairs without ramps, crowded areas difficult with wheelchairs

Strategies

Planning: Research accessibility beforehand (Accessible Japan, Japan Accessible Tourism Center), focus on modern areas, prioritize accessible attractions, accept some limitations

Transportation: Avoid rush hours (7:30-9:30am, 5-7pm), use accessible taxi services (book ahead), follow "barrier-free" signage, ask station staff for help

Resources: Accessible Japan website, Tokyo Metro elevator maps, wheelchair rental services

Signs You're Overdoing It

Warning signs: Blisters forming, knee/hip pain (not just tiredness), extreme exhaustion, mood deteriorating, dreading next day

Immediate actions: Take unplanned rest day (it's okay to change plans), taxi back to hotel (don't tough it out), treat injuries properly, reassess itinerary

It's okay to slow down. You're on vacation, not training for a marathon. Seeing less while enjoying more is a valid choice. Your body, your limits, your trip.

Mental Reframe

Walking is part of the experience—see things between destinations, stumble upon hidden gems, better street-level understanding. You'll return home fitter, can eat guilt-free ramen and wagyu, burn serious calories. Every tourist is sore (you're not alone), and the exhaustion fades while memories stay.

Tokyo ranked 6th on the list of world's most walkable cities—the only non-European city in top rankings. The infrastructure supports walking, even if it's more than expected.

Final Encouragement

Yes, you'll walk more than expected. Yes, you'll be sore. But you can do this—millions of tourists do every year. Preparation helps enormously. Right shoes are 80% of the battle. Pacing prevents burnout. Rest days aren't optional.

On day 7, I could barely walk to breakfast. On day 8, I missed the walking when I got home. Your body adapts faster than you think. The exhaustion fades. The memories of temples discovered by accident, streets explored at your own pace, neighborhoods stumbled upon while lost—those stay forever.

Japan is worth every sore step. Literally.

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FAQ: Walking in Japan

How much walking does a Japan trip involve?

Average tourist: 15,000-25,000 steps daily (12-20km). Active days: 30,000+ steps. "Rest days:" still 10,000+ steps. For comparison, normal daily life is 3,000-5,000 steps for many people. You're doing 3-5x your normal activity for a week straight. Major stations like Shinjuku, Shibuya, and Akihabara require extensive walking within the station itself.

What shoes should I wear in Japan?

Broken-in sneakers or walking shoes—not new ones. Bring two pairs to alternate daily. Add cushioned insoles and moisture-wicking socks. Avoid fashion shoes, new shoes, flip-flops for long days, or heels. Easy on/off helps since you'll remove shoes frequently at temples, restaurants, and homes. Break in shoes AT HOME, not in Japan.

Can I visit Japan with mobility issues?

Yes, but requires planning. 95% of Tokyo Metro stations are wheelchair accessible. Station staff are trained to assist with boarding and will arrange ramps at both your departing and arriving platforms. However, elevators can be far from main exits, and some older exits only have stairs. Focus on modern areas, use taxis liberally, research accessible attractions beforehand. Resources: Accessible Japan, Japan Accessible Tourism Center.

How do I reduce walking in Tokyo?

Stay near major stations, use taxis strategically (mornings, evenings, with luggage), take buses instead of trains when possible, hunt for elevators at stations, cluster nearby attractions together, plan 2-3 major sites max per day, use luggage forwarding (takkyubin ¥2,000-3,000/bag), build in frequent rest stops and lighter days every 3-4 days.

Why does Japan involve so much walking?

Massive train stations require extensive internal walking—platforms can be far apart, and transfers add significant distance. Attractions aren't directly at stations. Tokyo's infrastructure is designed for walking—streets accommodate pedestrians with frequent crosswalks and accessible public spaces. Public transport requires walking to/from stations. Sightseeing itself involves walking (temple grounds, parks, shopping districts).

What if I can't walk 20,000 steps a day?

That's okay. Plan fewer attractions (2-3 max daily), use taxis more, take buses instead of trains, build in longer rest stops, have lighter days every few days, stay centrally located, use luggage forwarding, accept you'll see less but enjoy more. Listen to your body. Many people with limitations successfully visit Japan—it just requires realistic planning and pacing.

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This guide is based on 2025 Tokyo transportation accessibility information and tourist walking experiences. Station layouts, accessibility features, and services may vary.