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Daily Mail
26-07-2025
- Health
- Daily Mail
Experts recommend a 'micro' exercise to lose weight... and it only takes 30 seconds
The thought of getting in 10,000 steps while working a 9-5 or waking up before sunrise to workout may sound daunting to most people, despite knowing the importance of physical activity. But now, experts suggest you may be able to get the benefits of walking without going on miles-long strolls. In fact, it could only take 30-second bursts, dubbed 'micro-walks,' to stay healthy, with research suggesting this activity could be more beneficial than long walks. Micro-walks are defined as walking for 10 to 30 seconds at a time with breaks between your next stint. They can be as simple as going up a flight of stairs or doing a lap around your office. A study published in Proceedings of the Royal Society B looked to test the efficiency of walking over different time intervals. In their research, the team used volunteers who walked on a treadmill or climbed a short flight of stairs for different time periods ranging from 10 seconds to four minutes. They found that people who walked in short bursts used up to 60 percent more energy than those who took longer, slower walks, despite the walks covering the same distance. And the more energy you expend, the more you boost metabolism and the more calories you burn. Micro-walks are defined as walking for 10 to 30 seconds at a time with breaks between your next walk Your browser does not support iframes. Researchers concluded that doing brief bursts of walking might boost your metabolism and help you burn more calories than taking longer, steady strolls. Globally, one in four adults does not get adequate physical activity. In the US, nearly half of Americans are overweight or obese and around 300,000 deaths are the result of physical inactivity and poor eating habits, according to estimates by the CDC. 'Micro-walks are particularly effective for sedentary individuals or those in recovery, offering an accessible way to reintroduce movement,' Dr Zulia Frost, co-founder and clinical director of Recharge Health, told USA Today. Starting to exercise can seem overwhelming and even scary to some, but micro-walks can start to set you on a path of renewed health and fitness without needing to commit to long workouts that take up a huge chunk of your day. 'It's really about doing what you can,' dietitian Albert Matheny, a co-founder of SoHo Strength Lab, told Women's Health. 'If you're not a big walker and you think, "I don't want to walk five miles," then just do 30-second bursts. It's more attainable.' And there are numerous benefits to the short walks. Even a few minutes of walking after meals can aid digestion and help regulate blood sugar levels. Research shows that short bursts of movement throughout the day contribute to calorie burn and improved metabolism. Sitting for long periods can cause stiffness, back pain, and decreased energy levels. Taking a five-minute walking break every hour can improve circulation, boost concentration, and reduce fatigue. Additionally, a quick stroll can be a mood-lifter. Micro-walks have the ability to reduce stress hormones and enhance creativity, effectively boosting productivity. And a sedentary lifestyle increases the risk of heart disease, obesity, and diabetes. Walking - even in short intervals - also helps regulate blood pressure, manage weight, and improve cardiovascular health. Additionally, in a recent analysis of nearly 60 studies, researchers found just 7,000 steps, not the always-touted 10,000, in a day was enough to lower the risk of dementia, heart disease and some forms of cancer. Scientists compared the effects of 7,000 daily steps to 2,000. Based on health data from 160,000 people, those who walked 7,000 steps a day had a 25 percent lower risk of cardiovascular disease, America's number one killer. Additionally, 7,000 daily steps led to a 38 percent drop in dementia risk. People who adhered to the measure were also less likely to suffer from depression than those who got just 2,000 steps in a day.
The Independent
25-07-2025
- Health
- The Independent
How short walks can help burn calories and boost health
Micro- walks, defined as brief brisk strolls lasting 10 to 30 seconds, offer an accessible method for individuals to incorporate movement into their day. These short bursts of energy are shown to help burn more calories, boost metabolic rate, and improve endurance and strength. Research, including a University of Milan study, found that micro-walks can lead to expending 60 percent more energy than longer walks covering the same distance. The findings align with other studies demonstrating the health benefits of short, intense activity, such as high-intensity interval training or just 4.5 minutes of vigorous daily tasks. Ultimately, any form of exercise is beneficial, with even 7,000 steps a day being effective, and that short bursts make physical activity more achievable. What is a micro-walk? The fad may be the simple trick to make you healthier
Yahoo
25-07-2025
- Health
- Yahoo
Study Says That 'Micro-Walks' May Be More Effective Than Longer Ones—Even For Weight Loss
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." For years, doctors have stressed the importance of being active during your day—after all, research has found that sitting for too long raises your risk of a slew of serious health conditions, including cardiovascular disease and type 2 diabetes. But the idea of going for hour-long walks can be overwhelming. Now, new research suggests you don't need to jam in a massive stroll into each day: Instead, you can go for 'micro-walks.' That's the main takeaway from a study published in Proceedings of the Royal Society B, which found that micro-walks may be even better for you than long ones. Here's the deal. Interested in making walks part of your regular fitness routine? Check out the exclusive WH+ 4-Week Walking Plan that burns fat and builds muscle at the same time. What are 'micro-walks'? In this study, a 'micro-walk' is defined as walking between 10 and 30 seconds at a time (with breaks in between your next walk). Are 'micro-walks' more beneficial for your health? Why? It depends on how you're looking at it. In this particular study, volunteers walked on a treadmill or climbed a short flight of stairs for different periods of time, ranging from 10 seconds to four minutes. The study participants wore masks to measure their oxygen intake (which can be used to calculate energy or calorie consumption). The researchers discovered that people who walked in short bursts used up to 60 per cent more energy than longer ones, despite the walks covering the same distance. (The more energy you expend, the more calories you can burn.) Basically, you may be able to rev up your metabolism and burn more calories if you do short bursts of walking versus longer cruises around. Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab, says there's something to this. 'Getting activity throughout the day, in general, is better for people,' he says. 'It's better for circulation, mental health, and digestive health.' You're also more likely to have a faster pace when you do shorter bursts of walking than if you're going on, say, a five-mile walk, he points out. How many steps should I get per day? This is debatable, and research has shown that the often-quoted 10,000 steps a day may not be necessary. Instead, 7,500 steps or so is ideal—but everyone is different. If you've already been walking, Matheny says that aiming for 10,000 steps a day is great. But if not or if you don't have many opportunities to walk during your day, 7,500 steps may be a better goal. 'It's really about doing what you can,' he says. 'If you're not a big walker and you think, 'I don't want to walk five miles,' then just do 30-second bursts. It's more attainable.'DMX Comfort+ Sneaker $108.49 at 26 $109.95 at 2 $240.00 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals Solve the daily Crossword
Yahoo
24-07-2025
- Health
- Yahoo
Study Says That 'Micro-Walks' May Be More Effective Than Longer Ones—Even For Weight Loss
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." For years, doctors have stressed the importance of being active during your day—after all, research has found that sitting for too long raises your risk of a slew of serious health conditions, including cardiovascular disease and type 2 diabetes. But the idea of going for hour-long walks can be overwhelming. Now, new research suggests you don't need to jam in a massive stroll into each day: Instead, you can go for 'micro-walks.' That's the main takeaway from a study published in Proceedings of the Royal Society B, which found that micro-walks may be even better for you than long ones. Here's the deal. Interested in making walks part of your regular fitness routine? Check out the exclusive WH+ 4-Week Walking Plan that burns fat and builds muscle at the same time. What are 'micro-walks'? In this study, a 'micro-walk' is defined as walking between 10 and 30 seconds at a time (with breaks in between your next walk). Are 'micro-walks' more beneficial for your health? Why? It depends on how you're looking at it. In this particular study, volunteers walked on a treadmill or climbed a short flight of stairs for different periods of time, ranging from 10 seconds to four minutes. The study participants wore masks to measure their oxygen intake (which can be used to calculate energy or calorie consumption). The researchers discovered that people who walked in short bursts used up to 60 per cent more energy than longer ones, despite the walks covering the same distance. (The more energy you expend, the more calories you can burn.) Basically, you may be able to rev up your metabolism and burn more calories if you do short bursts of walking versus longer cruises around. Albert Matheny, RD, CSCS, a co-founder of SoHo Strength Lab, says there's something to this. 'Getting activity throughout the day, in general, is better for people,' he says. 'It's better for circulation, mental health, and digestive health.' You're also more likely to have a faster pace when you do shorter bursts of walking than if you're going on, say, a five-mile walk, he points out. How many steps should I get per day? This is debatable, and research has shown that the often-quoted 10,000 steps a day may not be necessary. Instead, 7,500 steps or so is ideal—but everyone is different. If you've already been walking, Matheny says that aiming for 10,000 steps a day is great. But if not or if you don't have many opportunities to walk during your day, 7,500 steps may be a better goal. 'It's really about doing what you can,' he says. 'If you're not a big walker and you think, 'I don't want to walk five miles,' then just do 30-second bursts. It's more attainable.'DMX Comfort+ Sneaker $108.49 at 26 $109.95 at 2 $240.00 at You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
