Short ‘micro-walks’ lasting as little as 10 seconds may have a positive impact on health, according to a recent study. Researchers from the University of Milan discovered that individuals who engaged in brief walks of 10 to 30 seconds, with breaks in between, expended more energy and burned more calories compared to continuously walking the same distance.
The study involved volunteers walking for various durations, incorporating short bursts with breaks lasting several minutes and longer walks of up to four minutes. Interestingly, these ‘micro-walks’ were found to use up to 60% more energy than longer walking sessions, despite covering the same distance. The increased energy expenditure leads to a higher calorie burn.
In a statement published in the Proceedings of the Royal Society B Journal, Dr Francesco Luciano and his team noted that breaking up sedentary time with short walks can significantly boost daily energy expenditure and contribute to overall health. The NHS recommends that adults engage in at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity weekly.
Dr Luciano explained the findings, stating, “When we walk for shorter bouts, we use more energy and consume more oxygen to cover the same distance. It’s like having a car that consumes more fuel during the first few kilometres than it does afterwards.”
For those unable to walk in short bursts, Dr Luciano emphasised the importance of getting up and moving to avoid prolonged periods of sitting, even if it’s just a short trip from the desk to the kitchen.
The study also sheds light on the ongoing debate regarding the optimal daily step count for individuals. Dr Elroy Aguiar, a walking expert, mentioned, “Studies have shown that volume is not significant unless you also do it at a higher intensity.” He recommended incorporating both a higher daily step count and a faster walking cadence to maximise health benefits, suggesting around 7,000 to 8,000 steps per day along with 20 to 30 minutes of walking at 100 to 130 steps per minute or faster.
Dr Aguiar highlighted that there is no set limit on the benefits of walking, stating, “The more steps you get, the better it is.” The research underscores the importance of incorporating physical activity into daily routines, even in short and manageable increments, to improve overall health and well-being.