Scientists Say This Type of Walking Majorly Boosts Health
Short “micro-walks” may prove to be more beneficial for your health compared to longer ones, a new study finds.
Researchers found when people walked in stints of 10 to 30 seconds, they burned more calories than continuously walking the same distance.
Experts explain the findings.
The health benefits of walking are vast, and you may already work to reach an established daily step goal. But, new research finds that “micro walks,” a.k.a. short walks throughout the day, may be more beneficial than longer walks.
A small study published in Proceedings of the Royal Society B looked at 10 participants who walked for varying lengths of time, including short bursts with breaks lasting several minutes, and walking longer durations of up to four minutes.
Researchers from the University of Milan found when people walked in stints of 10 to 30 seconds, with breaks in between, they used more energy and burned more calories than continuously walking the same distance. More specifically, they found these “micro-walks” used up to 60% more energy than longer episodes of walking or climbing, despite covering the same distance. Important to note: Using more energy may lead to more calories burned.
What is a “micro-walk”?
In this study, a micro-walk is defined as walking between 10 and 30 seconds at a time (with a break before your next walk). The idea is to break up long periods of sitting or inactivity by getting up and moving, even if it’s just for a short distance, says Kelly Sturm, D.P.T., of Cancer Rehab PT. “These walks can be as simple as a quick stroll around your office, walking to grab a coffee, or stepping outside for some fresh air.”
Benefits of micro-walks
According to the study, micro-walks may increase metabolism and result in burning more calories by covering the same distance as a longer cruise around the neighborhood, says Nichele Cihlar, the director of training and ambassadors at GORUCK.
The main benefit of micro-walks is that they help reduce the negative effects of prolonged sitting, which we know can have serious consequences for our health, says Strum. “Studies suggest that sitting for long stretches, even if you’re otherwise active, can slow down your metabolism, affect circulation, and increase the risk of heart disease, diabetes, and even some cancers,” Strum says. By incorporating regular movement into your day with micro-walks, you’re giving your body the chance to reset, improve circulation, and keep your muscles engaged, Sturm explains.
Plus, micro-walks may help with mental health too, says Sturm: “Frequent movement breaks are great for clearing your head, boosting creativity, and reducing stress.” In comparison, fewer, longer walks can be beneficial for cardio and endurance, but they don’t do as much to counteract the negative effects of sitting for long periods throughout the day, Sturm points out.
So, how many steps should you accumulate throughout the day if you’re opting for micro-walks? Cihlar says that 10,000 steps per day has always been a good rule of thumb, but this varies depending on the person. Micro-walks are a fantastic way to hit that step goal without having to commit to long stretches of exercise, says Sturm. “If you aim to take a few five or 10-minute walks every hour or two, those steps really add up and keep your body moving,” she adds.
The bottom line
This is an extremely small study, and the data did not compare long walks to short walks, but rather micro walks to four-minute walks. With this in mind, it does suggest that regular movement throughout the day is just as, if not more, important than logging one long walk or workout, says Sturm. “The results of this study emphasize how much breaking up sedentary time can positively impact your health,” she says. Incorporating micro-walks into your daily routine is an easy, approachable way to maintain your health, even if you’re busy or don’t have time for a dedicated long walk or workout, Sturm points out.
For people who sit at a desk all day or spend long hours in a chair, micro-walks are an excellent way to prevent stiffness in the joints and muscles, improve posture, and boost overall energy levels, Sturm continues. “Even just getting up for a few minutes every hour can make a significant difference in how your body feels at the end of the day,” she says.
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