Mini breaks while walking burn more calories, claim scientists

To maximise burning calories while walking, scientists have discovered what seemed like a counterintuitive strategy of taking breaks. Laboratory experiments measuring oxygen consumption and energy expenditure revealed that breaking up walks into brief 10 to 30-second intervals proved more demanding than continuous movement.  

The study found these short bursts required 20 to 60 per cent more oxygen compared to covering equal distances in one go. This difference occurs because our bodies become more energy-efficient after walking continuously for several minutes.  

The study and the expert 

“When we walk for shorter bouts, we use more energy and consume more oxygen to cover the same distance,” said Francesco Luciano, a researcher at the University of Milan, according to The Guardian. He added, “It’s like having a car that consumes more fuel during the first few kilometres than it does afterwards.” 

The research began when scientists realised that the existing calculations for walking energy expenditure were largely based on people in a "steady state" – like a car cruising at a constant speed, where heart rate stabilises and energy input matches the output. 

Research shows 

To investigate further, they conducted tests with 10 healthy participants using both treadmills and stair climbers. The experiments involved various speeds and durations ranging from quick 10-second bursts to extended four-minute sessions. 

By measuring oxygen consumption throughout these exercises, researchers calculated the metabolic costs of different walking patterns. Their key finding: starting a walk requires significantly more energy than maintaining it, as the body needs extra power to overcome inertia and warm up. Once in motion, the body settles into a more efficient operating mode.  

“When we start walking, we may incur some fixed costs at the beginning of the bout,” Luciano said. “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 just 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.” 

Also read: Are collagen supplements for everyone? Know more about how it enhances your skin

The work reinforces knowledge of the health benefits of brief strolls and bounding up the stairs, particularly for people who are largely sedentary.