Walking has long been celebrated as one of the simplest and most effective ways to improve your health. But what if there was a way to make your steps even more effective at burning calories? According to new research, varying your stride length could be the key to boosting your metabolic rate—though it might not be the most convenient option.
The Secret is in Your Stride
Researchers from the University of Massachusetts Amherst conducted a study to determine how walking habits impact calorie burn. Involving 18 participants, the experiment required volunteers to walk on a treadmill at a steady pace of about 4.3 kilometers per hour (1.2 meters per second) for five minutes. After this initial trial, participants were asked to alter their stride length—either extending or shortening it by 5-10% while maintaining the same speed.
The results revealed that varying stride length increased the participants’ metabolic expenditure. Essentially, those who adopted uneven strides burned more calories compared to when they walked at a consistent pace. While the overall increase in calorie burn was modest, it was still significant enough to suggest a new way to get more out of a daily walk.
How Does It Work?
The researchers noted that introducing variability in stride length disrupts the efficiency of your walking pattern, forcing your body to work harder. This slight change in movement increases the energy required, leading to a higher metabolic rate. In practical terms, alternating between short and long strides during your walk could help you maximize the calories burned without needing to speed up or extend your walking time.
Making It Practical
If you’re looking to incorporate this technique, the concept is simple: mix up your stride lengths during your walk. Start with a few short steps, then transition to longer strides. While this might feel awkward at first, it’s a small adjustment that could yield measurable benefits.
That said, this approach may not suit everyone. It’s less practical in crowded areas or for those who prefer a smooth and steady pace. But for those eager to challenge themselves, it’s worth a try.
Don’t Forget the Basics
For those not ready to experiment with stride length, regular brisk walking remains an excellent option. Health organizations recommend at least 30 minutes of brisk walking five days a week. This pace should elevate your heart rate enough to make conversation possible but leave you slightly out of breath. Adding this habit to your routine can help improve cardiovascular health, support weight management, and boost mental well-being.
A Smarter Way to Walk
While walking is already one of the most accessible forms of exercise, adding intentional variability to your strides could give you an edge in achieving your fitness goals. Whether you choose to experiment with stride length or stick to a steady rhythm, every step counts toward a healthier, more active lifestyle.
