Walking and running, as the two most popular forms of aerobic exercise, both bring significant health benefits. Choosing which one is more suitable for you depends on your health goals, physical condition, and personal preferences. This article will comprehensively compare walking and running from the perspectives of calorie consumption, health benefits, risks, and applicable populations to help you make a wise choice of exercise.
1. Common benefits of aerobic exercise
Whether walking or running, as aerobic exercise, they can:
- Help lose weight or maintain a healthy weight
- Strengthen the immune system
- Prevent and manage chronic diseases
- Strengthen heart function
- Prolong life
In addition, aerobic exercise is also beneficial to mental health, can effectively relieve anxiety and depression, and improve mood and self-esteem. A study showed that just 10 minutes of moderate-intensity running can significantly improve mood.
2. Calorie consumption and weight loss effect
- Running burns about twice as many calories as walking, so if the goal is to lose weight quickly, running is undoubtedly more effective.
- Walking is suitable for beginners or people with limited mobility, and can also improve cardiopulmonary function and overall health.
- Speed Walking and Power Walking can significantly increase calorie consumption, even close to the effect of running. For example, walking briskly for one hour at a speed of 4.5 miles per hour can burn the same number of calories as jogging at the same speed.
- Weighted walking (such as wearing a weighted vest) and slope walking (such as climbing a hill) can also increase exercise intensity and calorie consumption.
3. Exercise risks and adaptability
- Running is a high-impact sport, which puts greater pressure on joints and soft tissues. Long-term use injuries such as stress fractures, plantar fasciitis and iliotibial band syndrome may occur. About 50% of runners suffer injuries that hinder running every year.
- Walking is a low-impact sport, which is more suitable for all ages and physical fitness levels, especially for people in recovery or with chronic diseases.
- To reduce running injuries, it is recommended to gradually increase the amount of running and combine cross-training.
- For those who are just starting to exercise, walking is a safer and easier choice to stick to.
4. How to choose a suitable exercise method for yourself
- Beginners or those with weaker physical fitness: Start with walking and gradually increase speed and time.
- Those who seek rapid weight loss or improve cardiopulmonary function: Running or high-intensity brisk walking is more suitable.
- Want to diversify training: Combine walking and running, and use interval training methods (such as “running and walking”) to reduce the risk of injury and improve exercise effects.
- Special groups (such as those with joint problems): Give priority to walking to avoid the impact of running.
5. Practical suggestions
- At least 150 minutes of moderate-intensity aerobic exercise per week, in line with the recommendations of the Centers for Disease Control and Prevention (CDC).
- Use interval training methods, such as walking fast for 2 minutes and walking slowly for 3 minutes alternately, to improve exercise efficiency.
- Wear sports shoes properly and choose suitable surfaces to reduce sports injuries.
- Warm up and stretch before and after exercise to protect your body.
Walking and running have their own advantages and disadvantages, and there is no absolute “better”. Running is suitable for people who pursue efficient fat burning and cardiopulmonary improvement, while walking is a safer and easier to stick to full-body exercise. Understand your own needs and combine scientific training, and you will gain health and vitality.
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