Walking Or Running: Which Is Better For Cardio Exercise

Cardiovascular exercise, encompassing activities that elevate your heart rate and intensify your breathing, offers a myriad of health benefits. The debate between walking and running as effective forms of cardiovascular exercise prompts a closer examination.

Benefits of Cardio Exercise

Engaging in cardiovascular exercise brings about various advantages, including a reduced risk of dementia, enhanced memory, improved circulation, better blood sugar control, elevated mood, easier sleep initiation, healthier cholesterol levels, and improved erectile function.

Walking vs. Running

Both walking and running serve as commendable means of achieving cardiovascular exercise. For many, running constitutes vigorous activity, marked by rapid breathing and an increased heart rate, whereas walking typically falls into the moderate-intensity category.

Experts recommend a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly, coupled with muscle-strengthening activities on at least two days.

Key Differences Between Walking and Running

1. Starting Exercise: Individuals new to or returning to exercise are advised to commence with short-distance walking, gradually increasing duration and distance. Regular walking, even at a casual pace, can significantly reduce the risk of heart problems.
2. Caloric Expenditure: Running surpasses walking in caloric burn, with running at 6 mph for 30 minutes burning about 356 calories, compared to approximately 156 calories burned during a 30-minute walk at 3.5 mph.
3. Impact on Joints: Walking is considered low-impact, with one foot always on the ground, while running involves being airborne during each stride, subjecting the body to about three times its weight upon landing. Contrary to expectations, a study indicated that runners had a lower risk of osteoarthritis and hip replacement compared to walkers, possibly due to lower body mass indices.
4. Risk of Injury: Running and other high-impact exercises pose a higher risk of injury compared to walking. Studies show a variable risk range, with overuse injuries prevalent among runners, particularly those running longer distances.
5. Common Injuries: Running injuries may include runner’s knee, Achilles tendonitis, shin splints, plantar fasciitis, stress fractures, and iliotibial band syndrome. In contrast, walkers exhibit a significantly lower risk of injury.

Both Running and Walking Are Effective

Research involving over 33,000 runners and 15,000 walkers demonstrated that walking can yield similar benefits to running in reducing the risk of diabetes, high cholesterol, and high blood pressure when measured by time rather than distance. The choice between walking and running depends on personal preference, efficiency, and the individual’s commitment to the chosen activity.

How to Enhance Your Walking Workout

To maximize the benefits of walking, consider the following tips:

1. Walk in a Group: Walking with friends or family can enhance enjoyment and adherence to your exercise routine.
2. Arm Movement: Swing your arms vigorously to increase walking speed and engage your upper body, leading to a higher calorie burn.
3. Incline Walking: Introduce inclines on a treadmill or seek hilly terrains to intensify your walking workout.
4. Water Walking: Utilize shallow water resistance for an enhanced walking experience, reducing impact on joints.
5. Walking Aids: Employ walking poles or weighted vests to add intensity to your walk, promoting better posture without straining joints.

Ultimately, the best exercise is one that aligns with personal preferences, ensuring sustained commitment to a healthy lifestyle.