We all know that walking is good for our health, but with so many different types of walking—from Nordic walking to urban walking—it can be hard to figure out the best way to maximize its benefits, especially when it comes to weight loss. So, how should you walk to burn the most calories and truly improve your health? Well, recent research has shed some light on a method that could change everything.
Researchers from the University of Massachusetts Amherst conducted a study to explore how different walking techniques affect calorie burn. The study involved 18 volunteers, averaging 24 years old, who were asked to walk at a steady pace on a treadmill. For the first experiment, they walked at a speed of 1.2 meters per second, which is roughly 4.3 kilometers per hour, a comfortable pace for most people.
In the second part of the study, the participants were asked to vary the length of their strides by either increasing or decreasing the length by 5%, 10%, or 5% less than their initial stride length. Importantly, their walking speed remained unchanged throughout the experiment.
The Surprising Impact of Changing Your Stride Length
The results of this study were surprising. Volunteers who alternated between longer and shorter strides during their walk burned more calories compared to those who kept their stride length consistent. Researchers found that increasing the variability of step length by just 2.7% led to a 1.7% increase in metabolic expenditure—meaning, you can burn more calories just by changing your stride length slightly.
This may sound like a small change, but the study shows how even minor adjustments to your walking technique can make a difference. To put it into practice, when you’re out walking, try alternating between long strides and short steps. For example, take a few steps with long strides and then switch to shorter steps for a few strides, and keep repeating the cycle. While this might not be the easiest to maintain during a casual stroll, it’s a method that can maximize the calorie burn during your walks.
How Much Walking Is Enough?
If you’re aiming for weight loss or improved fitness, the good news is you don’t have to do anything extreme. According to experts, 30 minutes of brisk walking a day for at least five days a week can make a significant difference. A brisk walk is one where your heart rate increases—you can still talk, but you should break a slight sweat. This level of walking is often recommended by the Ministry of Sports and is a simple yet effective way to stay active and burn calories.
By incorporating the step variability method (alternating between long and short steps), you can elevate the benefits of your walk even further, making it a more efficient exercise for calorie burning and overall health. It’s a small change that could have a big impact on your fitness routine and weight loss goals.
So, next time you go for a walk, think about mixing up your stride length. Not only will you enjoy the walk more, but you’ll also make the most of your time by increasing the number of calories you burn—making your daily walk not just a stroll, but a more effective workout.
