Stop More to Lose More
New Study Reveals that Taking Breaks during a Walk Burns More Calories than Continuous Movement
Researchers have recently discovered that taking breaks during a walk about burns more calories than going directly from start to finish at an uninterrupted clip.
The Study
In the study, published in Proceedings of the Royal Society B, researchers measured the oxygen and energy demands of participants who walked on a treadmill and used a stair climber. Ten healthy volunteers were monitored as they exercised at three different speeds for intervals of 10 seconds to four minutes. Researchers recorded the level of oxygen consumed by each participant and the metabolic demands of each interval.
The Results
Tests determined that climbing or walking in 10- to 30-second intervals demanded 60% more oxygen than covering the same distance without stopping. According to Francesco Luciano, a researcher at the University of Milan and the study’s first author, "When we walk for shorter bouts, we use more energy and consume more oxygen to cover the same distance. It’s like having a car that consumes more fuel during the first few kilometers than it does afterward."
Why Short Bouts are More Effective
The body requires more energy to warm up at the start of each walk and less when it is already in motion. Luciano explained, "When we start walking, we may incur fixed costs at the beginning of the bout. In analogy, driving a car needs some fuel to start the engine or get the car out of the garage. We found that when starting from rest, a significant amount of oxygen is consumed 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."
Conclusion
This latest study supports previous research that shows short bursts of exercise can be extremely beneficial to the body. The health benefits of a daily walk are well-established, from aiding digestion to boosting mood, getting your steps in is undoubtedly a step in the right direction.
Frequently Asked Questions
Q: Why is it important to take breaks during exercise?
A: Taking breaks during exercise allows the body to warm up and expend more energy, which can lead to increased calorie burn and improved overall health.
Q: Can short bursts of exercise really make a difference in my health?
A: Yes, even two minutes of exertion can decrease the risk of death by 18%, and 22 minutes of moderate to vigorous physical activity can lower the risk of adverse health effects of being sedentary.
Q: Is walking a good alternative to other forms of exercise?
A: Yes, walking is a low-impact alternative to running or other high-intensity workouts, making it effective and accessible for people of all ages and abilities.
Q: How can I incorporate short bursts of exercise into my daily routine?
A: Try incorporating short, 10- to 30-second walk breaks into your daily routine, or try interval training while walking to get your heart rate up and burn more calories.
