Walking or Running: Which Is Better for Health and Weight Loss?

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Walking and running are two simple yet highly beneficial forms of exercise. Both contribute to improved cardiovascular health, enhanced physical fitness, and weight loss. But which one is the best choice for your goals and physical condition?

According to the American Heart Association, “brisk walking for at least 150 minutes a week can lower the risk of heart disease, diabetes, high blood pressure, and high cholesterol.” This highlights that even though walking is a lower-intensity activity, it still delivers significant cardiovascular benefits.

“Both walking and running reduce the risk of cardiovascular disease, but walking provides equivalent benefits with a lower risk of injury.” – Arteriosclerosis, Thrombosis, and Vascular Biology Journal.

When it comes to calorie burning, running outperforms walking. A person weighing 72kg burns approximately 15.1 calories per minute while running, compared to 8.7 calories per minute when walking. However, walking for a longer duration can achieve similar results. This is especially important for beginners or those not accustomed to high-intensity workouts.

One of the standout advantages of running is its superior ability to reduce belly fat. A 2018 study found that high-intensity activities like running are more effective at reducing overall body fat compared to lower-intensity exercises. Meanwhile, walking is better suited for individuals aiming for long-term health maintenance without putting significant strain on their joints.

Additionally, both walking and running benefit mental health. A study by the American Council on Exercise revealed that 30 minutes of brisk walking daily can reduce anxiety and depression while improving sleep quality. This makes it an ideal option for those looking to relax while staying healthy.

However, running comes with a higher risk of injury. Common injuries include shin splints, soft tissue damage, or stress fractures, which are more prevalent among runners. For individuals with joint issues or cardiovascular concerns, walking is a safer alternative that still offers similar health benefits.

Whether you choose walking or running, the key is to maintain a regular exercise routine that suits your physical condition. Walking makes it easier to start your journey to better health, while running is an ideal option for those aiming to lose weight quickly. With either choice, consistency and prioritizing your health are the keys to success.