How you structure your daily or weekly walks might matter more than you think. Scientists have uncovered a counterintuitive method to boost energy expenditure, and it doesn’t involve walking faster or longer. While countless studies highlight walking’s life extending benefits and calorie torching potential, new research suggests how you walk could make a significant difference.
A team of Italian researchers from the University of Milan set out to determine the most effective walking strategy for maximizing calorie burn. Their findings, published in the journal Proceedings of the Royal Society B, reveal a simple tweak: taking short pauses during your walk can increase energy expenditure by 20% to 60%.
The Science of Starting and Stopping
In the study, ten participants walked on treadmills or stair climbing machines under different conditions. Each covered the same total distance but varied their rhythm—some walked continuously, while others paused briefly every 10 or 30 seconds. Surprisingly, those who took regular short breaks burned substantially more oxygen, a key indicator of energy use.
“The body expends more energy restarting movement than maintaining it,” explains lead researcher Francesco Luciano. He compares this to a car consuming more fuel during acceleration than at a steady speed. Similarly, the human body becomes more efficient over time once in motion, requiring less energy to sustain activity.
Stairs or Flat Ground? The Principle Applies Everywhere - Whether climbing stairs or walking on flat terrain, the results held. Participants who paused intermittently burned more calories than those who maintained a steady pace. This challenges the common assumption that nonstop activity is optimal for fitness.
What’s the Ideal Break Length? While the study confirms the benefits of pauses, it doesn’t specify the perfect interval. However, even micropauses of 10 seconds every half minute proved effective. The key takeaway? Interrupting your walk’s rhythm rather than pushing for uninterrupted speed or distance could unlock greater calorie burn.
Try It Out next time you head out for a walk, experiment with brief pauses. Let your body reset before resuming. Though the science is still evolving, this small adjustment might help you reap more rewards from every step. After all, sometimes slowing down strategically can speed up your progress.