Choosing Between Multiple Short Walks or One Long Walk: Debunking Myths and Unveiling Reality!
Whether you enjoy a brisk walk to start your day off right, a leisurely stroll for mental clarity, some treadmill time, or a quick walk during your lunch break, you’re well aware of the numerous benefits of walking. Walking is great for your heart, lungs, brain, mood, and overall longevity.
While the reasons for walking are clear, a common question arises: Is it better to take multiple short walks or one long walk? The choice between short and long walks depends on various factors. Dr. Tamanna Singh, a co-director of the Sports Cardiology Center at Cleveland Clinic, emphasizes that the key is simply to keep moving to experience numerous cardiovascular benefits, such as blood pressure control, cholesterol reduction, weight management, and improved mental health.
If Your Main Focus is Meeting Physical Activity Goals
For adults aiming to meet their weekly aerobic exercise requirements, the exercise dose equation can help determine whether short or long walks are more beneficial. Dr. Singh suggests that altering the duration, frequency, or intensity of your walks can achieve the same exercise dose. This means that three short 15-minute walks could provide similar benefits as one 45-minute walk or a higher intensity 15-minute walk could be equivalent to a slower 30-minute walk.
If You’re Working on Building Endurance
Endurance is crucial for overall cardiorespiratory fitness, reducing the risk of chronic illnesses like heart disease and diabetes. Improving aerobic fitness through lower intensity, longer duration efforts can increase mitochondrial density, providing more energy to your muscles. High-intensity cardiovascular exercises can also boost mitochondria efficiency and your maximum oxygen uptake.
Interval training, consisting of short bursts of intense walking followed by recovery periods, is recommended to improve aerobic fitness. This method can be as effective as longer jogging sessions but with lower impact on joints. It’s important to pay attention to your body and ensure proper warmups and cooldowns to avoid injuries.
If You’re Trying to Establish a New Exercise Routine
Walking serves as an excellent entry point for those starting or maintaining a fitness regimen as it’s accessible and requires minimal equipment. Opting for shorter, more frequent walks can help establish a new exercise habit more easily. Regular and brief walks throughout the week can make it simpler to build a routine and reduce muscle stiffness compared to fewer, longer exercise sessions.
Ultimately, the key is to find a walking routine that suits your lifestyle and preferences. Whether you choose multiple short walks or one long walk, the most important thing is to keep moving and make physical activity a regular part of your daily life.
