For years, doctors have emphasized the importance of staying active to reduce the risks of serious health conditions like cardiovascular disease and type 2 diabetes. However, committing to long walks can be intimidating for many. Now, a new study suggests that you don’t need to walk for hours to improve your health. Instead, “micro-walks” might be even more beneficial.
Published in Proceedings of the Royal Society B, the study finds that short bursts of walking, known as micro-walks, could offer greater health benefits than longer, sustained walks.
Micro-walks are brief walks, typically lasting between 10 and 30 seconds, followed by a short break before continuing.
According to the study, it depends on the approach. Participants in the study either walked on a treadmill or climbed stairs for different durations, ranging from 10 seconds to four minutes. During the study, participants wore masks to measure their oxygen intake, which helped estimate their energy and calorie consumption.
The results were surprising. People who walked in shorter bursts used up to 60% more energy than those walking for longer periods, even when covering the same distance. This suggests that shorter walks might help rev up your metabolism and burn more calories than a longer, slower walk.
Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab, believes this method has merit. “Getting activity throughout the day is better for overall health,” he says. “It helps with circulation, mental health, and digestion.” Shorter walks may also encourage a faster pace, making the activity more effective.
While many have heard the common goal of 10,000 steps per day, Matheny says research suggests that around 7,500 steps may be ideal. He adds, “Everyone is different, so it’s important to set a realistic goal based on your own activity level.”
If you’re already walking, 10,000 steps is a great target. But if you’re just getting started, or struggle to find time for longer walks, aiming for 7,500 steps or incorporating micro-walks can be a more achievable and effective goal.
Read more:
- Step By Step: The Mental Health Benefits Of Walking And Exercise
- 5 Simple Exercises To Boost Your Mental Health
- Essential Weight Loss Tips For Men Over 60: Diet And Exercise Plan
