Researchers have uncovered an unconventional method for walkers aiming to burn more calories: incorporating rest breaks instead of walking at a continuous pace. The surprising recommendation emerged from a study that examined the oxygen and energy demands of short, intermittent walks compared to longer, steady strolls.
The study, conducted in a laboratory, involved volunteers who underwent various walking sessions to determine how oxygen consumption and energy use differed between short bursts and prolonged walking. Results showed that walking in short spurts, such as 10 to 30 seconds, required 20 to 60% more oxygen, which is a key indicator of energy consumption, than walking the same distance continuously. This increased energy expenditure is largely because walking becomes more efficient after several minutes of uninterrupted movement.
Francesco Luciano, a researcher from the University of Milan and lead author of the study, explained, “When we walk for shorter bouts, we use more energy and consume more oxygen to cover the same distance.” He compared this process to driving a car, noting that vehicles use more fuel during the initial kilometers than once they reach cruising speed.
When we walk for shorter bouts, we use more energy and consume more oxygen to cover the same distance.
Francesco Luciano
The research team was motivated to conduct the study after noticing that many estimates of walking energy expenditure relied on data from individuals exercising at a metabolic steady state. In this state, the heart rate remains constant, and energy production and consumption are balanced, similar to a car maintaining cruise control. However, this steady state does not accurately reflect the energy needs of those who walk in short bursts.
To explore these energy needs further, the scientists recruited 10 healthy participants who performed exercises on a treadmill and stair climber at varying speeds and for durations ranging from 10 seconds to four minutes. During these exercise sessions, the researchers measured the oxygen consumption of each individual, which allowed them to calculate the metabolic demands for different walking patterns.
The findings revealed that the energy required to start walking is significantly higher than during continuous movement. This initial energy expenditure is necessary to warm up the body and get it moving efficiently. Luciano likened the process to starting a car: “When starting from rest, a significant amount of oxygen is consumed just to start walking. We incur this cost regardless of whether we then walk for 10 or 30 seconds, so it proportionally weighs more for shorter rather than longer bouts.”
The study also found that during the early stages of a walk, individuals are less efficient at converting oxygen and energy into effective movement. However, as they continue to walk, their efficiency improves, and they burn fewer calories per step. This highlights the fact that short bursts of walking or climbing stairs can require more energy than continuous movement over a longer period.
When starting from rest, a significant amount of oxygen is consumed just to start walking.
Francesco Luciano
These insights could provide a new understanding of the health benefits of brief but frequent physical activity. Short walks, including climbing stairs, are especially beneficial for individuals who are largely sedentary. Experts believe this research supports the effectiveness of “exercise snacks”—short bursts of activity lasting no more than two minutes—that have gained popularity in recent years. These small doses of exercise can improve fitness levels, even for people who may not be able to sustain long-duration walks.
The findings are not only relevant for healthy individuals but also have significant implications for rehabilitation programs and exercise guidelines for people with limited mobility, such as those recovering from strokes or individuals with obesity. Luciano emphasized that most energy expenditure studies have focused on walking bouts lasting several minutes, but many people, particularly elderly individuals or those with gait disorders, cannot walk for extended periods. Understanding the energy demands of shorter walks can help create more inclusive physical activity programs that cater to individuals with varying abilities.
By reassessing how energy is measured in walking, researchers aim to design exercise programs that promote physical activity for those with limited mobility. Luciano explained, “If we want to design programs to promote physical activity or exercise for these people, we need to rethink how to estimate their energy demands and adapt.” The study’s results, published in Proceedings of the Royal Society B, provide a foundation for developing more inclusive fitness strategies.
Ultimately, the research highlights the importance of even brief bursts of movement for improving fitness and overall health. These findings could reshape how physical activity recommendations are tailored to various populations, particularly those with physical limitations.
(Input from various sources)
(Rehash/Yash Kamble/MSM)
