The number of calories burned while walking 5,000 steps in an hour differs significantly from the calories burned in the same distance covered in 30 minutes. Sounds bizarre, right! Yes, this is how walking needs to be understood. The same number of steps can yield different outcomes based on the duration and other activities involved due to the relationship between calorie burn, walking speed, and the body’s energy expenditure.
Although both walking durations are beneficial, those looking to maximize calorie burn and achieve a more intense workout would benefit from taking the longer duration into consideration. Here’s how.

When you are a fast walker, but finish 5k steps in one hour here are the benefits you are getting

What do you do when asked to finish 5k steps in an hour which otherwise you ideally take 30 mins to cover? You spend time stopping intermittently! Right?
When you walk in small bouts across an hour, each time you start moving, your metabolism ramps up. Every new bout of activity requires an initial burst of energy to get your muscles moving and heart rate up. These multiple “start-ups” increase calorie expenditure because the body needs energy to transition from a resting state to an active state repeatedly. In contrast, a continuous 30-minute walk maintains a steady calorie burn, but after the initial warm-up phase, the body adjusts to a relatively stable metabolic rate for the rest of the walk, resulting in fewer “spikes” in calorie expenditure.

The EPOC effect, or “afterburn,” is when the body continues to burn the calories post-physical activity as it returns to rest. There are several bouts of EPOC occurring with intermittent walking since, after every short walk, the body has to once again try to get back to its baseline state. With every small bout, the body has to put in a little extra work to replenish oxygen supplies, clean out waste, and normalize systems. This repeated recovery process burns more calories overall than during a single, continuous session where the EPOC effect is triggered only once.
Every time you walk short distances, your muscles must activate, relax, and then re-activate to burn more calories overall. This frequent activation and deactivation, even in small bouts, consumes more calories because muscles use energy not only to contract but also to recover and reset. Walking for an extended period of time allows muscles to find a rhythm; once the muscles are in motion, they use less energy to continue moving. Starting and stopping require muscles to expend more energy each time it’s done.
Every step you take spikes your heart rate and then requires energy for it to level out and stabilize. Increased variability also puts more of a strain on the cardiovascular system as well, burning up calories to adapt to the rapid changes. This approach adds up to a higher total calorie expenditure than a single, continuous 30-minute walk, making this another good way to optimize calorie burn over the course of the day.

Last Updated:October 26, 2024, 17:33 IST

This low-impact exercise helps control weight, lower stress levels and improve cardiovascular health.

One of the simplest and most efficient ways to enhance your health is to walk. (News18 Hindi)

One of the easiest and most accessible types of exercise, walking has several advantages for both your physical and emotional health. Walking may be done at anytime, anyplace and by anyone regardless of age or fitness ability, in comparison to high-intensity exercises that could call for specialised training or gym equipment. Whether you are comfortable walking in the park or taking a stroll in your neighbourhood, this low-impact exercise helps control weight, lower stress levels and improve cardiovascular health. Here we will talk about the advantages of walking and the growing popularity of short, frequent walks.

How Much Should You Walk Daily?

Try to walk as briskly as you can for at least half an hour on most days of the week, to increase the health benefits. The optimal amount of time spent walking each day varies according to lifestyle circumstances, fitness level and personal health objectives. It is advised to aim for at least 30 minutes of moderate-intensity walking most days of the week for overall health advantages.

Benefits Of Walking:

When you walk, you bear your own weight. This type of exercise is called weight-bearing. Some of the advantages are:

• Improved fitness of the heart and lungs (cardiopulmonary)
• Decreased chance of stroke and heart diseaseBetter control of diseases like diabetes, high blood pressure, high cholesterol, and joint and –Muscle discomfort or stiffness
• Better balance and stronger bones
• Improved endurance and strength of the muscles
• Decreased body fat.

What Are Short Walking Bouts?

Walking bouts are short bursts of time spent walking. In contrast to steady, state walking, which entails walking for an extended amount of time at a constant pace, they often last a few minutes or less. Both people and animals engage in these brief walking episodes spontaneously and frequently since they frequently stop, start and change directions. These can be observed when moving around the office, going from room to room, or taking a few steps to get something.

Incorporating Short Bouts In Your Daily Life:

One of the simplest and most efficient ways to enhance your health is to walk. Even little walks throughout the day can have the same positive effects as the longer ones. Try dividing your 30- to 60-minute walk time into smaller, more doable walks, such as a 10-minute walk after meals or a short walk in between jobs. Without the need for long, formal walks, this will support blood flow, preserve body suppleness and boost metabolism. When taken as a whole, these activities improve cardiovascular health and give energy surges that promote overall well-being.