image from google
There is mounting evidence to support this practice, because "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."
Words above taken from article seen here
If you are new to exercise, have an underlying medical condition or existing injuries please consult a doctor before embarking on any new exercise programme.
As always many thanks for your visit to this blog and please share your thoughts in the comments below.
All the best Jan
Very interesting information! I need to take this to heart. I have RA and long walks just don't work for me, but a few short walks sounds like a great plan.
ReplyDeleteI've been shocked at what a difference it made to my glucose readings when we began walking after dinner.
ReplyDeleteWe love our daily walk too...though we do 3-4 hours a day :-) But 10-second is better than zero second.
ReplyDeleteThanks for this information on micro bursts
ReplyDeleteHow interesting. Something I will have to explore further. Thank you.
ReplyDeleteInteresting, Jan.
ReplyDeleteThis is encouraging news for those who baulk at the idea of intensive exercise. Even housework can be part of daily exercise.
ReplyDeleteHubby and I enjoy our walks, we try to fit in a walk every day.
ReplyDeleteTake care, have a great day!
I do an hour walk every morning. My walks are done early because living in Florida in the winter and in Pennsylvania in the summer, the temps are usually on the warmer humid side as the day progresses. I'll keep this in mind to add some shorter walks too.
ReplyDeleteThis is so exciting to know
ReplyDelete...I need to get moving.
ReplyDeleteMaybe I will take a few micro walks today! Thank you!
ReplyDeleteThat is great news because sometimes that is how I have to do it,
ReplyDeleteI like this idea. Perhaps a few micro walks in between a micro meal or a micro glass of wine?
ReplyDeleteThis is interesting Jan. First time I've heard of Micro-walks. :-D
ReplyDeleteI haven't heard of micro-walks, but when I worked I did them all the time. I'm glad they are good for you too.
ReplyDeletemy walk starts at 7:30 am almost and stops for one and a half hour for meditation .then it begins again and ends around 2:30 almost
ReplyDeletemy serious half hour walk take place in the evening
i hope it is beneficial little bit ,i feel good with this
That's a good way to look at exercise and hopefully encourages those who feel they can't commit to longer periods of exercise at a time. As they say 'every little bit helps '
ReplyDelete