Medical experts have always stressed the importance of being active during the day- after all, studies have shown that sitting for extended periods increases your risk of health conditions including heart disease and type 2 diabetes. However, the concept of going for long-hour walks can be overtaxing after a tiring day. We all know that walking is great for health, but new research suggests that breaking it into shorter bursts—known as "micro-walks"—might be even better.
A recent study from the University of Milan, published in Proceedings of the Royal Society B, observed 10 participants walking in different ways: short bursts of 10 to 30 seconds with breaks in between, and continuous walks lasting up to four minutes. The results were surprising, people burned up to 60% more energy during these micro-walks compared to longer, uninterrupted walks that covered the same distance. More energy burned means more calories used, which could have significant benefits for weight management and overall fitness.
What Are Micro-Walks?
Micro-walks are short, purposeful walks, usually lasting between 5 to 15 minutes. Unlike traditional long walks, micro-walks are designed to fit seamlessly into your daily routine. They are super easy to do—think a quick stroll around your house, a few laps in your office hallway, or a brisk walk through a nearby park. They are incredibly convenient and encourage consistency. If finding time for long walks feels overwhelming, micro-walks might be the perfect way to stay active without the stress.
Also Read: Is Walking After Eating Good For Health? Discover Benefits and Downsides
How to Do Micro Walks
Identify small breaks in your day, such as after meals, during work breaks, or while waiting for an appointment.
Start with a simple target, like taking two micro walks a day, and increase as needed.
Opt for a safe and accessible path, whether it’s a hallway, your backyard, or a nearby street.
Use this time to disconnect from screens, focus on your surroundings, or practice mindfulness.
If you are working from home, take a walk around your living space, in an office, and a quick lap around the building works just as well.
How Micro Walks Help People with Diabetes
Microwalks are a powerful yet simple tool for managing diabetes. The act of walking, even for a few minutes, has a direct impact on blood sugar levels, insulin sensitivity, and overall metabolic health. Here's how micro walks can benefit individuals with diabetes:
Blood Sugar Control
After a meal, blood sugar levels naturally rise. Taking a 10–15-minute walk after eating can help lower blood sugar spikes by stimulating muscle activity, which aids in glucose uptake from the bloodstream. Regular short walks improve the body’s response to insulin, making it easier to control blood sugar levels over time.
Reduces Risk of Complications
Consistent movement throughout the day can prevent uncontrolled blood sugar spikes for a longer period, which are associated with complications such as neuropathy, retinopathy, and cardiovascular issues.
Micro walks help maintain steady blood flow, reducing the risk of circulatory problems that are common in people with diabetes.
Also Read: Want To Walk Daily? Here’s How You Get Motivated and Stay Consistent
Weight Management
While microwalks alone may not result in significant calorie burn, they contribute to increased daily activity levels. Maintaining a healthy weight is crucial for managing type 2 diabetes, as excess weight is linked to insulin resistance. These short bursts of activity also make exercise less intimidating, encouraging consistency.
Stress Reduction
Stress can elevate blood sugar levels through the release of cortisol, a hormone that promotes glucose release. Microwalks offer a quick and effective way to manage stress by releasing endorphins and promoting relaxation.
Taking microwalks in a natural environment, like a park, can enhance these benefits through exposure to greenery, which is shown to lower stress levels.
Consistency
Micro walks are easy to incorporate into daily life, making it more likely for individuals to stick with this routine. Consistency is key in managing diabetes, and microwalks provide a low-barrier, sustainable form of physical activity.
Tips for Maximizing the Benefits of Micro Walks for Diabetes:
Aim for microwalks after meals, especially after lunch and dinner, to maximize blood sugar control.
Use a glucose monitor to observe the impact of post-walk glucose levels, which can motivate consistency.
Pairing microwalks with a diabetes-friendly diet can enhance their effectiveness.
Before starting any new activity routine, individuals with diabetes should consult their doctor to ensure it aligns with their health needs.
By incorporating micro walks into their daily routines, people with diabetes can enjoy better blood sugar control, reduced stress, and improved overall health. These small but impactful steps can lead to significant long-term benefits.
Conclusion:
Microwalks offer a simple yet effective way to incorporate physical activity into even the busiest of schedules. While they may not replace traditional workouts, their accessibility and ease make them an excellent addition to a healthy lifestyle. Whether you’re looking to break up a sedentary day, boost your mood, or take small steps towards better health, microwalks are worth considering.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
‘Micro-Walks’ May Have a Big Impact on Your Health, Study Finds
Experts explain how short bursts of walking could help you use more energy.
By Madeleine Haase
https://www.prevention.com/health/a62749830/short-micro-walks-could-improve-health-study/
https://www.womansworld.com/wellness/fitness/micro-walks-offer-health-benefits-experts-say
Study Suggests ‘Micro Walks’ Can Boost Health and Burn Calories Quickly
Experts share how shorter walks may improve health and burn calories faster than long ones
