“Micro-walks” offer major health benefits, new study shows

Short “micro-walks” may prove to be more beneficial for your health than longer ones, a new study suggests.
Researchers found that when people walked in 10- to 30-second stops, they burned more calories than walking continuously for the same distance.
Experts explain the findings.

Health the benefits of walking are vast and you may already be working towards a set daily step goal. But new research shows that “micro-walking”, meaning short walks throughout the day, can be more beneficial than longer walks.

A small study published in Proceedings of the Royal Society B looked at 10 participants who walked for varying lengths of time, including short bursts with breaks of a few minutes and longer walks of up to four minutes.

Researchers at the University of Milan found that when people walked in 10- to 30-second stops with breaks in between, they used more energy and burned more calories than continuously walking the same distance. More specifically, they found that these “micro-walks” consumed up to 60 percent more energy than longer bouts of walking or climbing, despite covering the same distance. Important to remember: Using more energy can lead to more calories burned.

What is a “micro-ride”?

In this study, a micro-walk is defined as walking between 10 and 30 seconds at a time (with a break before the next walk). The idea is to break up long periods of sitting or inactivity by getting up and moving around, even if it’s just for a short distance, he says Kelly Sturm, DPTfrom Cancer Rehab PT. “These walks can be as simple as a brisk walk around your office, a walk for a coffee, or going outside for some fresh air.”

The benefits of micro-walking

According to the study, micro-walks can increase metabolism and burn more calories covering the same distance as a longer cruise around the neighborhood, says Cihlar nickelsthe director of training and ambassadors at GORUCK.

The main benefit of micro-walking is that it helps reduce the negative effects of prolonged standing, which we know can have serious consequences on our health, says Strum. “Studies suggest that long periods of sitting, even if you’re active, can slow your metabolism, impair your circulation, and increase your risk of heart disease, diabetes, and even some cancers,” says Strum. By incorporating regular movement into your day with micro-walks, you’re giving your body a chance to reset, improve circulation, and keep your muscles engaged, explains Sturm.

Plus, micro-walking can also help with mental health, says Sturm: “Frequent movement breaks are great for clearing your head, boosting creativity and stress reduction.” In comparison, fewer longer walks may be beneficial for cardio and endurance, but they don’t do as much to counteract the negative effects of the session for long periods throughout the day, Sturm points out.

So how many steps should you get throughout the day if you opt for micro-walking? Cichlar says this 10,000 steps per day has always been a good rule of thumb, but it varies from person to person. Micro-walking is a fantastic way to achieve this goal without having to commit to long periods of exercise, says Sturm. “If you want to take a few five- or 10-minute walks every hour or two, those steps really add up and keep your body moving,” she adds.

The bottom line

This is an extremely small study, and the data did not compare long walks with short walks, but rather micro walks with four-minute walks. With that in mind, it suggests that regular movement throughout the day is just as important, if not more so, than a long walk or a workout, says Sturm. “The results of this study highlight how breaking up sedentary time can have a positive impact on health,” she says. Incorporating micro-walks into your daily routine is an easy and affordable way to maintain your health, even if you’re busy or don’t have time for a long walk or a dedicated workout, Sturm points out.

For people who sit at a desk all day or spend long hours in a chair, micro-walking is a great way to prevent joint and muscle stiffness, improves postureand increases overall energy levels, Sturm continues. “Even just getting up for a few minutes every hour can make a big difference in how your body feels at the end of the day,” she says.