Walking or Running?
Which is better for your health walking or running?
Both walking and running have numerous health benefits. The best option for you depends on your health goals, mobility and personal preferences.
Walking and running are both excellent forms of cardiovascular exercise. Neither is necessarily “better” than the other. Which one is best for you depends entirely on your fitness and health goals.
If you are looking to burn more calories or lose weight quickly, running is a better choice. But walking can also have many health benefits, including helping you maintain a healthy weight.
Cardiovascular benefits
Walking and running are both cardiovascular aerobic or “cardio” exercises. Some of the health benefits of cardio include:
- Helps to lose weight or maintain a healthy weight
- Increases endurance
- It strengthens the immune system
- Helps prevent or manage chronic conditions
- Strengthens your heart
- It can extend your life
Cardiovascular exercise is also good for your mental health. One study found that just 30 minutes of moderate-intensity exercise, three times a week, reduced anxiety and depression. It can also improve your mood and self-esteem.
The researchers of this study also say that you don’t need to exercise for 30 minutes straight to experience these benefits. Walking 10 minutes each time three times a day leads to the same increase in mental health.
Is walking better than running?
Walking can have the same benefits as running. But running burns almost twice as many calories as walking.
For example, for someone who weighs 73 kg, running at a speed of 8 km per hour burns 606 calories. Brisk walking for the same amount of time at a speed of 5.5 km/h burns only 314 calories.
To lose 0.4 kg, you need to burn about 3500 calories. If your goal is to lose weight, running is a better choice than walking.
If you’re new to exercise or can’t run, walking can still help you get in shape. Hiking is accessible for almost all fitness levels. It can strengthen your heart and give you more energy in general.
Walking vs. running for weight loss
Speed and power of walking versus running
Brisk walking is walking at a brisk pace, usually 3 miles per hour or more. Your heart rate increases during walking. With this method, you can burn more calories than walking at your usual pace.
Power walking speeds are usually considered to be 4.8 to 8 km/h, but some power walkers reach speeds of 11.2 to 16 km/h. Power walking burns as many calories as jogging. For example, walking at 7.2 km/h for one hour is the same as jogging at 7.2 km/h for one hour.
For an effective workout, try speed training. Increase your speed for two minutes at a time, then slow down. Brisk walking doesn’t burn as many calories as jogging, but it can be an effective exercise to get your heart rate up, boost your mood, and improve your aerobic fitness level.
Walking with a heavy vest
Walking with a weight vest may increase your calorie burn. To stay safe, wear a vest that weighs no more than 5-10% of your body weight.
If you’re looking for another way to lose weight or tone your muscles, try interval walking instead. Accelerate for a certain amount of time before slowing down. Or alternatively, try walking with light dumbbells in each hand.
Incline walking vs. running
Slope walking involves walking uphill. It can burn as many calories as running. You burn more calories on an incline than just walking on a flat surface.
Look for a hilly area or walk on an incline on a treadmill. Increase the incline by 5, 10, or 15 percent at a time to practice incline walking. If you are new to incline walking, you can start gradually and work up to a 15% incline.
Benefits versus risks
Running is a great way to get fit and lose weight. But this is a high-impact exercise. High-impact exercises can be harder on your body than low-impact exercises like walking.
Over time, running can lead to common overuse injuries, such as:
- Stress fracture
- Leg splint
- ITB friction syndrome
In fact, runners are more at risk of exercise-related injuries than walkers. Walkers have approximately a 1-5% risk of injury, while runners have a 20-70% chance.
If you’re a runner, there are steps you can take to stay injury-free. Do not increase your mileage too quickly and try to train several times a week. Or walk instead. Walking offers many of the health benefits of running without the same injury risks.
the result
Walking is a smart choice if you’re new to exercise and hoping to get in shape. If you’re looking to lose weight or burn more calories, try running. If you’re new to running, start with a program that alternates between walking and running.
Important: Always consult your doctor before starting a new exercise program.
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