Walking and running are both aerobic cardiovascular or as commonly said “cardio” exercise. Cardiovascular exercise is beneficial for your mental health. Studies show that just 30 minutes of moderate intensity exercise three times a week reduces anxiety and depression. It can also improve your mood and self-esteem.
Walking and running are both excellent equally good forms of cardiovascular exercise, neither is necessarily “better” than the other. The choice that’s best for you depends entirely on your current fitness level and health goals.
There are few health benefits cardio which are as follows:
- helps you manage a healthy weight
- builds stamina
- enhances immune system
- reduces risk of chronic conditions
- strengthens your heart
- adds years to your life
If you’re looking to burn more calories or lose weight faster, running is an optimum choice. But walking also offers several benefits for your health, including helping you maintain a healthy weight.
Walking provides a lot of the same benefits of running. But no doubt running burns nearly double the number of calories as walking.
If you’re new to exercise or aren’t able to run, walking can be a good start and is apt for nearly all fitness levels.
Benefits vs. risks
Running is a high-impact exercise. High-impact workouts are harder on your body than low-impact exercises like walking. Over time, running may lead to common overuse injuries such as stress fractures, shin splints, ITB friction syndrome.
But runners have a much higher risk for exercise-related injury than walkers. Walkers have an approximate 1 to 5 percent injury risk, while runners have a 20 to 70 percent chance.
If you’re a runner, don’t increase your mileage too quickly and try to cross-train several times a week. Or, try walking instead. Walking can offer various health benefits of running without the same risks for injury.
Over to you
Both walking and running are good forms of exercise. At least 150 minutes of moderate cardio exercise each week can do wonders for your heart health. You can try a combination of both by practicing them alternately.
Though walking is a safe choice if you’re new to exercise and hoping to get in shape if you want to lose weight or burn more calories, running is a better and effective choice.