'Micro-walks' offer major health benefits, new study finds

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

The health benefits of walking are huge, and you may already be in the process of reaching an established business daily step goal. But new research shows that “micro walks,” or short walks throughout the day, may be more beneficial than longer walks.

A small study published in Trial of the Royal Society B looked at 10 participants running for different durations, including short bursts with breaks of several minutes, and longer endurance runs of up to four minutes.

Researchers from the University of Milan found that when people walked in 10- to 30-second stints, with breaks in between, they expended more energy and burned more calories then continuously walk the same distance. More specifically, they found that these ‘micro walks’ used up to 60% more energy than longer periods of walking or climbing, despite covering the same distance. Important to note: Using more energy can lead to more calories burned.

What is a “micro walk”?

In this study, a microwalk is defined as walking for between 10 and 30 seconds at a time (with a break before your next walk). The idea is to break up long periods of sitting or inactivity by getting up and moving, even if only for a short distance, says Kelly Sturm, DPTof Cancer Rehab PT. “These walks can be as simple as a quick stroll around your office, walking to grab a cup of coffee, or going outside for some fresh air.”

Benefits of micro walks

According to the study, micro walks can increase metabolism and result in burning more calories by covering the same distance as a longer neighborhood cruise, says Nichele Cihlarthe director of training and ambassadors at GORUCK.

The main benefit of micro walks is that they help reduce the negative effects of sitting for long periods of time, which we know can have serious consequences for our health, says Strum. “Research shows that sitting for long periods of time, even when you are otherwise active, can slow your metabolism, affect circulation, and increase the risk of heart disease, diabetes, and even some cancers,” says Strum. By incorporating regular exercise into your day with micro walks, you give your body a chance to reset, improve circulation, and keep your muscles engaged, Sturm explains.

Additionally, micro walks can also help with mental health, says Sturm: “Regular exercise breaks are great for clearing your head, boosting creativity and reducing stress.” In comparison, fewer and longer walks may be beneficial for cardio and endurance, but they don’t do much to counteract this negative effects of sitting for long periods of time during the day, Sturm points out.

So how many steps should you take during the day if you opt for micro walks? Cihlar says so 10,000 steps per day has always been a good rule of thumb, but this varies from person to person. Micro walks are a great way to reach that step goal without having to commit to long exercises, 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 this in mind, it suggests that regular exercise throughout the day is just as important, if not more so, than logging a long walk or workout, says Sturm. “The results of this study highlight how much breaking up sedentary time can positively impact your health,” she says. Incorporating micro walks into your daily routine is an easy, approachable way to maintain your health, even if you’re busy or don’t have time for a dedicated long walk or workout, Sturm points out.

For people who sit at a desk all day or sit in a chair for hours, micro walks are an excellent way to prevent stiffness in the joints and muscles, improve postureand increase overall energy levels, Sturm continues. “Even just getting up for a few minutes every hour can make a significant difference in how your body feels at the end of the day,” she says.