Walking or running has many health benefits. The best choice for you depends on your health goals, mobility, and personal preferences. Continue interpretation to learn more about both options.
Walking and running are both outstanding forms of cardiovascular exercise. Neither is necessarily “better” than the other. The best option for you depends on your health and fitness goals.
Running is your best bet to increase your calories or lose weight quickly. But walking can also have many health benefits, including helping you maintain a healthy weight.
Continue interpretation to learn more about the benefits, risks, and types of walking and running that fit your health goals.
Cardio Benefits walking or running
Walking and running are cardiovascular, or “cardio,” aerobic exercises. According to Trusted Source investigators, some of the health profits of cardio include:
- Helps you lose weight or uphold a healthy weight
- Boosts the immune system
- Helps prevent or manage chronic diseases.
- Strengthens your heart
- It can extend your life
Cardiovascular exercise is also suitable for mental health. One study found that both consecutively and walking can decrease anxiety and depression walking. They can also recover your mood and self-esteem.
Another trusted source study found that just 10 minutes of moderate-intensity running improved participants’ moods afterwards. This way, you won’t run for hours to reap the benefits.
Is walking better than running?
Walking can deliver many of the same benefits as running. One study found that running burns about twice as many calories as walking.
You need to burn about 3,500 calories to lose a pound. If you want to lose weight, running is better than walking.
If you’re a beginner or can’t run, walking can still help you get fit. Walking is near to almost all fitness levels. It can stimulate your heart and give you more energy overall running.
Walking vs. Running for Weight Loss
Walking with Speed and Power vs. Running
Brisk walking is walking fast, usually 3 miles per hour or more. When you walk briskly, your heart rate increases. You can tingle more calories per minute by walking briskly than at a normal pace.
Brisk walking is generally considered to be between 3 and 5 mph, but some fast walkers reach speeds of 7 to 10 mph. Brisk walking burns the same number of calories as running. For example, brisk walking at 4.5 mph for an hour burns the same calories as jogging at 4.5 mph for an hour.
For an effective workout, try tempo training. Increase your speed for two minutes at a time, then slow down walking or running.
Brisk walking doesn’t burn calories as fast. You’ll need to walk briskly for longer to burn as many calories as running. But it can be an effective exercise to increase your heart rate, boost your mood, and improve your aerobic fitness levels.
Walking with a weighted vest walking or running
Walking with a weighted vest can upsurge the number of calories you burn. To stay safe, wear a vest that weighs no more than 5 to 10 per cent of your body weight.
Try interval walking if you’re looking for another way to lose weight or strengthen your muscles. Speed up for a certain period before slowing down. Alternatively, try a mobile with light dumbbells in each hand.
Incline walking vs. running
Incline walking means walking uphill. It can burn the same number of calories as running. If you maintain the same speed as you walk on a level surface, you’ll burn more calories on an incline walking.
Find a hilly area or walk on an incline treadmill. Increase the slant by 5, 10, or 15 per cent to practice incline walking. If you’re new to inclined mobile, you can gradually increase the incline to 15 per cent.
Benefits and Risks walking or running
Running is a great way to get fit and lose weight, but it’s a high-intensity exercise. High-intensity workouts can be harder on the body than low-intensity exercises, like walking walking.
According to researchers, over time, running can lead to common overuse injuries, such as:
- stress fractures
- plantar fasciitis
- ITB friction syndrome
An estimated 50% of runners yearly suffer an injury that prevents them from running.
If you’re a runner, there are steps you can take to prevent injury. Don’t increase your mileage too quickly; try cross-training several times a week.
Or try walking instead. Walking offers many health benefits of but without the same injury risks.
Bottom Line
Both walking and are great forms of cardiovascular exercise. CDCTested Source recommends at least 150 minutes of moderate-intensity exercise per week for your health.
Walking is brilliant if you’re new to exercise and want to get fit. If you want to lose weight or burn calories faster, try running walking.
If you’re new to consecutively, start with a program where you alternative between and running, like Couch to 5K.