Walking the right way: Why short bouts are the new long walks

Walking is, undoubtedly, one of the best forms of workout, that is doable, requires no equipment and gives immense health benefits. But have you ever wondered if there is any way to amplify the effectiveness of walking?

A new study published in the Proceedings of the Royal Society B has found that short walking bouts have a better effect on the body than long duration of walking.

"The metabolic cost of steady-state walking is well known; however, across legged animals, most walking bouts are too short to reach steady state," the researchers have said. This means, the energy use stabilizes in prolonged walking. However, in many legged animals, typical walking bouts are too brief to reach this steady state. Instead, these animals often engage in short, irregular walking patterns, where the metabolic cost differs from steady-state values. During short walks, the start-stop dynamics and frequent accelerations lead to higher relative energy expenditure, as more effort is needed to initiate movement. These brief bouts result in fluctuating metabolic rates, reflecting the added energy demands of starting, stopping, and changing directions, which steady-state calculations may underestimate.

"Exercise programmes based on short walking bouts are used for the treatment and rehabilitation of several clinical conditions, including obesity and stroke," the researchers have added.

So, what are short walking bouts? How to incorporate them into walking?
Short walking bouts refer to brief, intermittent walking intervals . They normally last some minutes or less compared to steady state walking that involves walking for a long period at a constant speed. Such short walking bouts occur naturally and commonly in both animals and humans since they often stop, then start or change direction. These are seen in walking a few steps to fetch something, moving around in the office, or walking between rooms. The short, irregular periods entail fast energy shifts in the body, so therefore, the metabolic effect is not the same as in the case needed for sustained, steady walking.

Add short bouts of walking to everyday activities in supplement to formal schedules for those interested in fitness. This will help maintain blood flow, keep the body supple, and increase metabolism without requiring lengthy and formal walks. Cumulatively, these actions over time are beneficial to the cardiovascular system and provide boosts of energy that help support good health.

Short bouts of walking can be easily incorporated into daily activities. It can help avoid sedentary behaviors as well as raise overall physical activity. Walking while attending a phone call, taking a break from sitting and standing to do work, etc. are some of the activities that can give benefits of short bursts of walking.