Running and walking are such an awesome physical activities that wake up every cell in the body.
These are absolute favorites in the world of fitness, and experts consider them as an excellent aerobic exercises that support healthy weight loss problem, improve mood, boost energy, regulate high blood pressure and cholesterol levels, and reduce the risk of cancer, diabetes, and heart disease.
For some walking is more like a way that will get them somewhere, but it is actually one of the greatest things to put your body through. It heals the body, enhances physical appearance and provides long-term health.
Every step you take strengthens your cardiovascular system, tones your muscles and increases their power to burn fat, and decreases the chances of numerous diseases.
Walking vs. Running
Brisk walking actually reduces the risk of heart disease more effectively than running when the energy expenditure of both activities is balanced out. A study where researchers compared data from two studies over a period of six years of 33,060 runners and 15,045 walkers aged 18 to 80, found that when the same amount of energy was expended, walkers experienced greater health benefits than runners.
Running does reduce the risk of heart disease by 4.5% while walking reduced it by 9.3%, however calorie for calorie, walking also had a stronger impact on heart disease risk factors:
Risk of first-time high blood pressure was reduced by 4.2% by running and 7.2% by walking.
First-time high cholesterol risk was lowered by 4.3% by running and 7% by walking.
The risk of first-time diabetes was reduced by about 12% by both walking and running.
Study leader Dr Paul Williams, from the Lawrence Berkeley National Laboratory in California stated that moderate-intensity walking and running both provide ideal health benefits because they involve the same muscle groups, they are just performed at different intensities. The runners and walkers had to expend the same energy to get the same benefits. That means you’d have to walk longer than you’d have to run for the same effect.
Walking and running are low-cost, easy-to-do anywhere, year-round, and even social activities. But since running is more rigorous than walking, so if you’re going to run, you should select a running program to maximize your conditioning in minimum time.
Pushing too hard is harmful
According to a report published in the Journal of the American College of Cardiology, people who force their bodies in hard physical activities are likely to miss the benefits offered by walking.
This report was done by a group of researchers from Denmark. Individuals who run at a fast pace for more than 4 hours per week, and for more than three times per week, experienced the same risk of death as individuals who sit for long hours and do not exercise at all.
This was the outcome of a 12-year study. The results did not change even after the researchers took into consideration confounding factors like age, sex, health records, history of heart disease / diabetes, smoking and alcohol consumption.
Moreover, the lowest risk of death was noticed in individuals who ran less than thrice a week for 1-2.4 hours, of course, at a slow to moderate pace.
Individuals who ran a bit more, for 2.5-4 hours a week at a faster pace, less than thrice a week, marked a slightly increased risk of dying at 66%. This sure came as a surprise.
If you try to lose excess pounds and maintain health, consider determining a happy medium that will protect your heart health, burn calories and regulate blood sugar.
It is such a good thing to know that even walking can bring such a good benefits, right? This will probably bring joy to those who do not like to run.
Why Walking is Great For Almost Everyone
Walking is a great exercise for those who are just starting to workout or for those with health problems. Also, for the significantly overweight, walking can be less stressful on the body. An important factor to consider when looking at the difference between running and walking, is that because of the repetitive nature of running, the risk of injury is greater. Running is considered high impact exercise. This can cause injury to the hip, knee and ankle joints. Walking is a low impact activity and is less damaging to the body.
While walking is easier on your hip and knee joints, you should still do lunges or squats twice a week. The RealAge benefit of 10,000 steps a day is feeling 4.6 years younger for women and 4.1 for men. You can even find ways to fit walking in while you work, such as a walking meeting or a treadmill desk.
Do you still prefer running over walking?
If you cannot give up on your jogging early in the morning, do it on grass, woodland trails, earth, cinders and man-made tracks. Buy yourself high-quality shoes and make sure you run properly. Consider increasing the mileage that you run gradually.