The benefits of a leisurely walk are countless, but recent studies reveal even brief bouts of walking, referred to as “micro walks,” can have surprisingly significant health advantages as well. They could not only boost your metabolic system but also elevate cognitive function and mitigate long-term sedentary health risks.
Researchers from the University of Milan discovered that people who undertake frequent short walks ranging from 10 to 30 seconds while interspersing brief breaks expended more energy and burned more calories than those who walked the same distance without pause. The study had participants engaging in walking sessions of dissimilar durations. Some walked in short spurts with several-minute breaks, while others walked continuously for up to four minutes. Intriguingly, these quick, intermittent walks consumed up to 60 percent more energy than longer walking durations even though they covered matching distances.
Despite the compelling results, the study remains inconclusive as a comprehensive health guide. Its limitations include the small sample size of only 10 participants, which makes the application of its findings to the broad public challenging. It’s also problematic to draw definitive comparisons between the various durations of walks considered, given the significant disparity between the shortest and longest durations. Furthermore, inconsistencies in the exercises undertaken, such as participants using various equipment like stair climbers and treadmills, complicate comparability further.
However, these limitations do not imply that micro walks lack health benefits. On the contrary, as per certified exercise physiologist, Dr. Milica McDowell, this kind of activity can stimulate circulation and reduce swelling from prolonged sitting. This has a positive by-product on cardiovascular health. Micro walks can also sharpen cognitive function and mental acuity as they enable motion or a change in body positioning, a welcome reprieve from stationary behavior. This activity allows you to refocus and regain attention on any tasks at hand.
But how could micro walks ramp up weight loss? It stems from the metabolic system shift from rest to stimulation during these quick micro walks. This ignites your metabolism and oxygen intake, leading to an unexpected burst of calorie burning. Shorter, intense walks aren’t limited by endurance, the way longer walks are, allowing for a higher intensity bout of exercise that may cause more rapid calorie burn than a slower-paced, more prolonged activity.
So, how can one include micro walks into a regular lifestyle? It’s recommended for adults to aim for 150 minutes of cardiovascular exercise per week for an effective health routine. Hence, ideally, these brisk walks should roughly round up to that time interval. Dr. McDowell warns that walks less than four minutes in duration could potentiatively elevate injury risks as the tissues may not have been adequately warmed up, making sprains and strains likely. Hence, she vouches for a minimum of a 10-minute walk, which mitigates risks and is easily scheduled into a regular timetable while offering cardiovascular protective effects.
To summarize, while this article doesn’t subvert the old adage, ‘something is better than nothing,’ it does highlight that it might be time to reevaluate our traditional view of exercise. In our increasingly busy world, where finding the time to exercise is a constant struggle, it’s comforting to know that even short bursts of activity like micro walks can yield substantial benefits to our wellbeing. However, it is always advisable to consult a health professional before adopting any new exercise regime.
