For countless Indians seeking better health through walking, a common dilemma persists: is it more effective to complete one continuous 1-hour walk, a single 30-minute stroll, or break activity into two shorter 15-minute sessions throughout the day? Medical experts confirm that all three approaches can deliver significant health benefits, with the optimal choice depending entirely on individual lifestyle, goals, and consistency.
Medical Experts Weigh In on Walking Formats
Dr Aarti Ullal, a respected physician and diabetologist at Gleneagles Hospital in Parel, emphasizes that consistency and personal comfort are paramount. "What matters most is consistency, comfort, and how well the routine fits into your daily life," she states, reassuring those struggling to find time for exercise.
Dr Amit Saraf, Director of Internal Medicine at Jupiter Hospital in Thane, provides deeper insight into the physiological differences. He explains that a single, uninterrupted 1-hour walk is excellent for building stamina and maintaining an elevated heart rate, which supports endurance training and sustained fat burning.
Conversely, breaking activity into shorter segments—whether one 30-minute walk or two 15-minute walks—serves a different purpose. "These formats break up hours of continuous sitting, which can help regulate blood sugar levels and maintain energy levels more evenly," Dr Saraf notes. He adds that shorter bursts often prove more sustainable for busy professionals who spend most of their day seated.
The Fundamental Principle of Fat Loss
When it comes specifically to fat reduction, Dr Saraf delivers a crucial clarification that cuts through the confusion. Fat loss is all about the total movement and total calories burnt, not the format. While a 60-minute walk might burn more calories in a single session, spreading walks throughout the day prevents extended sedentary periods that can slow metabolism.
Dr Saraf further explains that shorter, frequent walks function like metabolic resets for the body. "They make the muscles utilise glucose more effectively, thus keeping spikes after meals in check. Breaking up activity into two or three walks also helps avoid protracted periods of inactivity, which are associated with stiffness, slower circulation, and lower calorie burning."
Choosing Your Ideal Walking Routine
The experts provide clear guidance for selecting the right approach based on individual circumstances and preferences.
The 1-Hour Walk: Ideal for those who enjoy longer, steady exercise sessions. Dr Ullal highlights that this format burns more calories at once, significantly improves stamina, reduces stress, and provides valuable uninterrupted time for mental relaxation. This works particularly well for individuals with established morning or evening routines.
The 30-Minute Walk: Perfect for busy individuals seeking a substantial daily workout. Even this moderate duration can boost heart health, improve mood, and assist with weight control. Dr Ullal notes that "it also feels easier to maintain daily" compared to longer commitments.
Two 15-Minute Walks: Excellent for beginners or office workers with sedentary jobs. Dr Ullal emphasizes that short walks after meals can improve digestion, control blood sugar spikes, reduce stiffness, and refresh the mind without causing fatigue. Dr Saraf adds that this approach often feels less daunting, making consistency easier—which indirectly supports regular fat loss.
For those who can't decide, a mixed approach offers flexibility. "Long walks on weekends and smaller ones on workdays. What matters is movement that feels natural, repeatable, and enjoyable," suggests Dr Saraf.
The unanimous expert conclusion remains clear: whatever walking routine you can consistently repeat daily will deliver the best long-term results for fat loss, metabolic health, and overall wellbeing.
