NEW YORK, July 26:The idea of hitting 10,000 steps a day while juggling a 9-to-5 job or waking up early for long workouts can feel overwhelming for many, despite knowing the benefits of staying active.

However, experts now suggest that you might reap similar health benefits with short bursts of walking — called ‘micro-walks’ — instead of lengthy strolls.

Micro-walks involve walking for just 10 to 30 seconds at a time, with breaks in between. These can be as simple as climbing a flight of stairs or taking a quick lap around your office.

A study published in Proceedings of the Royal Society B explored the effectiveness of walking over various time intervals. Volunteers walked on a treadmill or climbed stairs for periods ranging from 10 seconds to four minutes.

The researchers discovered that walking in short bursts burned up to 60% more energy than longer, slower walks covering the same distance. Since higher energy expenditure boosts metabolism, this means micro-walking can help burn more calories.

Worldwide, one in four adults does not meet recommended physical activity levels. In the US, nearly half of adults are overweight or obese, with an estimated 300,000 deaths annually linked to inactivity and poor diet, according to the CDC.

“Micro-walks are especially beneficial for sedentary people or those recovering from illness, providing an easy way to gradually reintroduce movement,” said Dr. Zulia Frost, co-founder and clinical director of Recharge Health.

For many, starting an exercise routine can feel intimidating, but micro-walks offer a simple, manageable way to improve health without dedicating large chunks of time.

“It’s about doing what you can,” explained dietitian Albert Matheny, co-founder of SoHo Strength Lab. “If you’re not into walking long distances, just doing 30-second bursts is much more achievable.”

Short walks also have multiple benefits beyond calorie burning. Even a few minutes of walking after meals can improve digestion and help regulate blood sugar.

Regular short bursts of movement throughout the day contribute to increased calorie burn and better metabolism. Sitting for long periods can cause stiffness, back pain, and fatigue; taking five-minute walking breaks every hour improves circulation, concentration, and energy levels.

Micro-walks can also boost mood by lowering stress hormones and enhancing creativity, which helps productivity.

A sedentary lifestyle raises risks for heart disease, obesity, and diabetes, but walking—even in brief intervals—can help regulate blood pressure, manage weight, and improve heart health.

Moreover, a recent analysis of nearly 60 studies found that walking just 7,000 steps daily—not the commonly cited 10,000—was enough to reduce risks of dementia, heart disease, and some cancers.

Comparing health data from 160,000 people, those walking 7,000 steps daily had a 25% lower risk of cardiovascular disease and a 38% lower risk of dementia compared to those who took only 2,000 steps. Additionally, the more active group showed a reduced likelihood of depression.