Walking is one of the simplest yet most effective forms of exercise. It’s been proven to boost both physical and mental health. Regular walks can improve things such as cardiovascular health, strengthen muscles, and boost mood.
Normally, people think long walks are the best way to gain these benefits, but new research suggests that microwalks—short, frequent walks taken throughout the day—can actually be more advantageous.
A new study published in Proceedings of the Royal Society B says that microwalks can be described as walking between 10 and 30 seconds at a time and having breaks between your next walk.
The research noted that individuals who walked in shorter amounts used around 60% more energy than those who went on longer walks. Read on to get the full details.
Are Microwalks Better For Health Than Longer Walks?
In this study, the volunteers walked on a treadmill or climbed a short flight of stairs for varying durations. This ranged from 10 seconds to four minutes. The individuals wore masks to measure oxygen intake, which was then used to determine their energy or calorie expenditure.
Even though the walks covered the same distance, short walks used up to 60% more energy than longer walks.
Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab, spoke to Women’s Health Magazine and noted that usually people have a faster pace when they do shorter walks instead of mile-long walks. “Getting activity throughout the day, in general, is better for people,” he says. “It’s better for circulation, mental health, and digestive health."
READ MORE: A Personal Trainer Explains How The 12-3-30 Walking Workout Can Transform Your Body
How Many Steps Should You Take?
The question now is how many steps you should aim for. While 10K steps is a common target, many experts recommend that 7K to 7.5K steps is a healthy and achievable goal, especially if you don't have many opportunities to walk throughout the day.
"It’s really about doing what you can," Matheny notes. "If you’re not a big walker and you think, ‘I don’t want to walk five miles,’ then just do 30-second bursts. It’s more attainable."
Soraya (@project.s.lifestyle), a certified weight loss coach who has over 463K followers on TikTok, shared that "walking helps with your metabolism, helps increase your total daily energy expansion, and just supports overall weight loss."
If 7K steps feel too daunting at first, start by gradually increasing your goal from 2K to 3K steps, and work your way up to 7K over time.
READ MORE: 7 Fat-Burning, Menopause-Friendly Workouts To Do Every Morning Over 40
