When you want to move and stay in shape, walking is often the simplest and most accessible form of exercise. Walking outdoors has consistently been proven to strengthen cardiovascular health, strengthen muscles and improve mood. But do we have to walk miles to do this? not necessarily according to a new study.
Small sessions are better than a long effort
In a study published recently in Proceedings of the Royal Society Bresearchers found that short, frequent walks throughout the day were better than a long walk of several kilometers, in terms of energy expenditure.
The volunteers studied thus walked on a treadmill or climbed a small staircase for varying durations, ranging from 10 seconds to four minutes. Individuals wore masks to measure their oxygen consumption, which was then used to determine their energy or calorie expenditure.
Ultimately, even if the walks covered the same distance, the short walks consumed up to 60% more energy than the longer walks. For what reason? No doubt a question of motivation and rhythm. So people generally have a faster pace when taking shorter walks rather than mile-long walks. The effort is thus more beneficial.
How many steps should you take?
The question remains how many steps to aim for for its output to be effective… whether in one go or several small sessions. Today, the objective of 10,000 steps has been revised slightly downwards. Many experts recommend taking 7,000 to 7,500 steps, which is a healthy and more achievable goal, especially if you don’t have many opportunities to walk during the day. But another study recently said: 4,000 daily steps are already enough to reduce the risk of death from all causes.
“It’s really about doing what you can.”notes Albert Matheny, qualified dietitian, who spoke on this subject to the magazine Women’s Health . “If you’re not a big walker and you think you don’t want to walk three miles, then just do short sessions. Several times a day. It’s more accessible.”