New Delhi: A new study has suggested that spending just 75 minutes a week on brisk interval walking may help reduce belly fat and improve heart health, offering a practical exercise option for people who struggle to fit daily workouts into their schedules.
The findings, published in the journal Nature Communications, indicate that the total amount of exercise may be more important than how it is distributed across the week. Researchers found that participants who completed a single 75-minute session achieved similar health benefits to those who split the exercise into three shorter sessions.
The study is particularly relevant for people with central obesity, a condition characterised by excess fat around the abdomen, which is associated with an increased risk of heart disease, type 2 diabetes and other metabolic disorders.
Study tracked adults with central obesity
Researchers followed 315 adults diagnosed with central obesity over a 16-week period.
Participants were instructed to perform 75 minutes of brisk interval walking each week. They were divided into two groups:
- One group completed the entire 75-minute walking session in a single day.
- The second group spread the same duration across three sessions during the week.
At the end of the study, researchers assessed changes in body composition and other health indicators.
Belly fat and waist size reduced
The study found that participants in both groups experienced reductions in body fat and waist circumference, regardless of whether the exercise was completed in one session or three.
Researchers also observed improvements in indicators linked to heart health and metabolic wellbeing.
The findings suggest that accumulating 75 minutes of brisk interval walking each week may help reduce abdominal fat while lowering the risk of chronic diseases associated with obesity.
What is central obesity?
Central obesity refers to the accumulation of excess fat around the abdomen and waist.
Unlike fat stored in other parts of the body, abdominal fat is considered more harmful because it surrounds vital organs and can interfere with normal metabolic functions.
Health experts have linked central obesity to a higher risk of:
- Type 2 diabetes
- Cardiovascular disease
- Fatty liver disease
- Metabolic syndrome
- High blood pressure
The Indian Council of Medical Research (ICMR) has also identified obesity as a major contributor to the growing burden of chronic diseases in India.
What is brisk interval walking?
Brisk interval walking combines periods of fast walking with slower recovery intervals.
A typical session may include:
- Three minutes of brisk walking
- Three minutes of slow or easy walking
- Repeating the cycle throughout the workout
Researchers say interval walking is more time-efficient than maintaining a steady walking pace throughout the session while still delivering cardiovascular and metabolic benefits.
Helpful for people with busy schedules
One of the study’s key findings is that people do not necessarily need to exercise every day to gain health benefits.
Individuals who have limited time during weekdays may still benefit by completing their weekly exercise target over the weekend, provided they maintain sufficient intensity.
The findings may particularly benefit:
- Office workers with sedentary lifestyles
- People beginning a weight-loss programme
- Individuals who struggle to maintain daily exercise routines
- Adults with central obesity seeking manageable fitness options
Safety and practical tips
Experts recommend taking a few precautions before beginning a brisk interval walking routine:
- Warm up before exercising.
- Wear comfortable, supportive walking shoes.
- Stay adequately hydrated.
- Increase walking intensity gradually.
- Consult a healthcare professional before starting a new exercise programme if you have underlying medical conditions.
Exercise consistency remains important
While the study suggests that a weekly total of 75 minutes of brisk interval walking can provide measurable health benefits, researchers emphasise that maintaining a consistent exercise routine alongside a balanced diet and healthy lifestyle remains essential for long-term weight management and overall wellbeing.
The findings offer encouraging evidence that even people with demanding schedules can improve their health by incorporating moderate physical activity into their weekly routine.