Aerobic exercises are the best means to build your cardiovascular fitness and boost your health. Both running and walking are great aerobic routines. These exercises are essential to promote weight loss, improve sleep, boost energy levels, and decrease cancer, diabetes, heart diseases, cholesterol and blood pressure levels.
American adults are making such healthy activities as a part of their daily routines, but the question whether one is preferable to the other in offering health improvement, has long been debated. There are a number of benefits of both these exercise routines for health and fitness. Read the passage below to understand which one would be more effective for you.
Walking vs. Running – How to Make Your Pick?
Although people prefer running to walking, but a number of studies have suggested that even walking is a bona fide exercise. Both of these aerobic exercise routines produce benefits for the body, mentioned below:
Better Weight Management:
A recent study shows that even with the equal amounts of energy used in running and walking (with more time used to cover the same distance), runners will lose more weight, have a better chance of maintaining their BMI and waist circumference measurements.
According to stats, running burns more calories per hour as compared to walking. For a 160-pound person, the calories burned per hour would be:
- Walking 3 mph – 317
- Walking 4 mph – 374
- Running 5 mph -614
- Running 6 mph – 730
- Running 7 mph – 835
Although walking will burn more fat and carbohydrates walk, since low intensity exercising causes the body to use fat as a fuel source, but since running burns more calories, it contributes to greater weight loss. A 30-minute walk would burn 187 calories, while running would account for 365-calorie burn in the same time.
Added Health Benefits:
The studies have proved that besides weight loss, walkers get more health benefits than runners do. In a recent study where participants, aged between 18 and 80, were studied for a period of six years, here are the observed effects on their health:
- Reduce Risk of Heart Disease:
Running: by 4.5%, Walking: by 9.3%.
- Reduction in first-time high blood pressure
Running: by 4.2%, Walking: by 7.2%.
- Lowering of high- cholesterol risks
Running: by 4.3%, Walking: by 7%.
- Diabetes risk reduction
12% reduction by both walking and running
Which One is better For You – Walking or Running?
Any kind of physical activity has its benefits on maintaining health and wellbeing, not to mention it improves mood and energy levels.
Running is great for calorie and weight loss and may help in curbing the untimely food hankerings. However, running is not for everyone. Going at a full speed may increase the risk of injuries and may potentially damage the knee and ankle joints.
Walking is a low impact activity, which is safer for many feeble people. It may help to avoid the injuries and boost the wellness. Still people who are looking to get in a fit body shape would probably fail to see the desired results just by walking a few miles every day.
To adopt one routine as a part of your daily workout, take note on a few things and get on with healthy living.