By Amber Roman
Oct 20, 2024, 11:00 AM EDT
A recent study reveals that taking breaks during a walk could be more beneficial for burning calories than walking continuously. Researchers discovered that by stopping for short periods, the body requires greater oxygen consumption, which results in an increase in energy burning.
This finding is significant as it could rethink physical exercise recommendations, especially for those with limited mobility or difficulty walking long distances.
The study, published in the journal Proceedings of the Royal Society B, focused on analyzing the metabolic and oxygen demands of a group of volunteers while they walked on a treadmill and climbed stairs.
Ten healthy participants were monitored while they performed exercises at different speeds and at intervals ranging from 10 seconds to four minutes. The researchers measured oxygen consumption and energy required at each interval,
The team, led by Francesco Luciano, a researcher at the University of Milan, discovered that stopping during exercise significantly increased the amount of oxygen consumed. In particular, walking in intervals of 10 to 30 seconds required 60% more oxygen than walking continuously for the same time.
Luciano compared this dynamic to that of a car: “When we walk short distances, our body consumes more energy, just like a car that uses more fuel when starting than when it is already moving.”
The researchers observed that the body needs more energy at the beginning of each walking session, since additional effort is required to kick-start the metabolism.
This “fixed cost” is independent of the duration of the journey, which implies that walking in short intervals generates a proportionally greater metabolic demand. This dynamic is especially relevant for those who cannot walk for long periods, such as older people or people with mobility disorders.
Energy estimates
This approach challenges previous ideas about physical exercise, as traditional energy estimates are often based on people who are already in a stable metabolic state, similar to a car traveling at a constant speed.
However, the new study reveals that interruptions in walking, although brief, generate considerable energy demandwhich could have significant implications on overall health and well-being.
Luciano highlighted that these findings could be especially useful in creating rehabilitation programs for people with limited mobility, such as those who have suffered strokes or who suffer from obesity. “If we want to design effective physical activity programs for these people, we need to reconsider how we estimate their energy needs,” he said.
Additionally, this study aligns with previous research that has shown that Even short periods of physical activity can have a positive impact on health. Recent studies suggest that just four minutes of intense exercise a day can significantly reduce the risk of cancer, while two minutes of intense physical activity can reduce the risk of death by 18%. These results underscore the importance of promoting physical activity, even in shorter, more accessible forms.
The act of walking, in particular, is a simple and accessible form of exercise with multiple benefits. From improving digestion to elevating mood, a daily walk can have a significant impact on physical and mental health.
Recent studies indicate that walking 5,000 steps three times a week for two years could increase life expectancy by three years and reduce healthcare costs by up to 13%.
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