10-second 'micro-walks' can burn a surprising amount of calories, study finds
The popularity of walking has risen exponentially in recent years, and it’s about to get even bigger as researchers say ‘micro-walks’ lasting as little as 10 seconds could be beneficial to health.
A study conducted by researchers at the University of Milan suggests that breaking up a walk into smaller bursts of 10 to 30 seconds uses more energy and burns more calories than continuously walking the same distance.
These ‘micro-walks’ are sandwiched between breaks lasting several minutes. Volunteers either walked or climbed for varying lengths of time, including short bursts of either 10 or 30 seconds, and longer durations of up to four minutes.
Researchers found that shorter bouts of walking used up to 60% more energy than longer spells, despite both walks covering the same distance. The more energy you use, the more calories you burn.
Writing in the Proceedings B journal, published by the Royal Society, Dr Francesco Luciano and his colleagues said: "Breaking up sedentary time with brief strolls… can greatly increase energy expended daily and improve health."
According to The Times, Luciano explained the science behind why more energy is expended during shorter periods of exercise by comparing the body to a car.
"We found that walking in shorter bouts requires more energy - and more oxygen - to cover the same distance, compared to covering it continuously. It’s like a car using more fuel during the first few kilometres," he said.
Luciano also emphasised that, while walking in short bursts might not be practical, the study highlights the importance of getting up and moving so you're not sitting for long periods of time, even if it's just from your desk to the kitchen.
The study reinforces previous findings that people can get healthier by incorporating short bursts of activity in their everyday lives. This can be reassuring for many who find themselves too busy with work or other commitments to spend longer periods of time exercising.
A study published earlier this year in the journal Diabetes Care found that exercising in three-minute bursts can be beneficial, especially when undertaken in the evenings.
Angelo Sabag, researcher and accredited exercise physiologist in the Charles Perkins Centre at the University of Sydney, said: "Physical activity, whether undertaken as structured leisure-time exercise, or incidental physical activity such as walking up the stairs, elicits profound health benefits.
"This finding seems to support the notion that doing multiple bouts of physical activity throughout the day may be more beneficial than accumulating all your physical activity in one block."
The NHS recommends that adults aged 19 to 64 do some type of physical activity every day. Adults should aim to do at least 150 minutes of moderate intense activity a week or 75 minutes of vigorous intensity activity a week.
Periods of exercise should be spread evenly over four to five days a week, or every day, the health service says. Adults should also reduce the amount of time spent sitting or lying down, and break up long periods of not moving with some activity.
Read more about fitness:
‘Fart walk’: the health benefits of going for a walk after a meal (The Conversation, 5-min read)
Doing This 1 Simple But Unexpected Thing While Taking A Walk Could Vastly Improve Your Health (BuzzFeed, 5-min read)
How to start walking for your mental and physical health (Yahoo Life UK, 8-min read)
