Dr Michelle Dickinson: nanotechnologist on the 'exercise snacks' found to help with weight-loss

The Sunday Session with Francesca Rudkin

Scientists have just found that the best way to burn more calories is to snack - exercise snack that is!

The research published in the journal Proceedings of the Royal Society B found that climbing stairs or walking for short bursts resulted in people consuming 20 percent to 60 percent more energy than if they did the same activity nonstop for the same distance.

The study compared the oxygen and energy demands of volunteers walking or climbing stairs. It found that the first moments of activity are the least efficient. Much like how a car consumes more fuel when starting up, the human body uses more energy at the beginning of a walk or climb before it hits its stride.

To gather these insights, researchers measured the oxygen consumption of participants across different walking speeds and durations, from as short as 10 seconds to up to four minutes. They found that short bursts of walking or stair-climbing demanded significantly more energy than continuous walking over the same distance.

This research reinforces the health benefits of brief, energetic movements, known as 'exercise snacks' - which involve short bursts of activity lasting just a minute or two. These mini workouts can be especially beneficial for people who lead sedentary lifestyles or have limited mobility, including those with obesity or recovering from strokes.

While most studies on walking have focused on steady-state exercises lasting several minutes, this research offers new insights into the benefits of shorter bursts. It also highlights the potential for designing rehabilitation programs tailored to those who may not be able to walk for extended periods, such as elderly individuals or those with gait disorders.

By rethinking how we measure the energy demands of walking, this study opens the door to more inclusive and effective approaches to physical activity for all.

Some examples of 'exercise snacks' include:

• Stair climbing
• Jumping jacks.
• Jumping rope.
• Chair squats.
• Lunges.
• Sprints.
• Pushups.
• Mountain climbers.

See omnystudio.com/listener for privacy information.