Walking has several health benefits, and you may already be working towards a daily step target. However, recent studies suggest that “micro walks” often known as quick walks throughout the day, can be more advantageous than longer walks.
The term micro-walk refers to walking for 10 to 30 seconds at a time, interspersed with rests. They can be as simple as going up a flight of stairs or doing a lap around your office.
A study that was published in Proceedings of the Royal Society B examined 10 people who walked for varied amounts of time. These included short bursts with multi-minute breaks and longer walks of up to four minutes.
Researchers at the University of Milan discovered that walking for 10 to 30 seconds at a time, with breaks in between, increased energy expenditure and calorie burn compared to walking the same distance continuously.
Scientists discovered that even though these micro-walks covered the same distance, they consumed up to 60 per cent more energy than longer walking or climbing sessions. Keep in mind that using more energy can result in burning more calories.
Micro-walks can help you get started on a path to improved health and fitness without requiring you to dedicate a significant portion of your day to lengthy workouts, which can be intimidating for some people.
Dr Zulia Frost, co-founder and clinical director of Recharge Health, told USA Today: “Micro-walks are particularly effective for sedentary individuals or those in recovery, offering an accessible way to reintroduce movement.”
A little walk might also improve your mood. Micro-walks can improve creativity and lower stress hormones, which will increase productivity.
Additionally, a sedentary lifestyle raises the risk of diabetes, obesity, and heart disease.
Walking, even for brief periods of time, also helps control weight, lower blood pressure, and strengthen the heart.
A previous study has also shown that you don’t need to take 10,000 steps a day in order to lead a healthy lifestyle, 7,500 steps or so is ideal.
The study, which was published externally in the Lancet Public Health, said the figure was associated with a lower risk of major illnesses like cancer, dementia, and heart disease.
