Many health conditions can be addressed with running or walking, both of which are great aerobic exercises. These don’t only stimulate weight loss, but also enhance the quality of your sleep, improve your mood, increase your energy level, reduce blood pressure and cholesterol levels and lower the risk of cancer, diabetes, and heart disease.


Although walking is generally more regarded as a mode of transport than exercise, it’s actually one of the most beneficial things you can do for your body and long-term health. For one thing, walking improves cardiovascular health, strengthens and tones your muscles and reduces the risk of disease.


With similar energy expenditure, brisk walking is more efficient in reducing the risk of heart disease than running. According to a study where researchers compared data from two 6-year studies of 33,060 runners and 15,045 walkers aged 18 to 80, walkers experienced greater health benefits than runners when the same amount of energy was burnt.

While running cuts down the risk of heart disease by 4.5%, walking reduced it by 9.3%. Plus, walking greatly affected heart disease risk factors, including:

  • 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.

In the words of Dr Paul Williams, the study leader from the Lawrence Berkeley National Laboratory in California, each moderate-intensity walking and running offer nice health advantages thanks to the actual fact that they involve identical muscle teams. The only difference is that they are performed at totally different intensities. The runners and walkers had to expend identical energy to get identical advantages, which suggests you’d need to walk longer than you’d need to run so as to have identical result.

The other benefits of these 2 out of doors activities are that each are cost-free, easy-to-do anyplace, year-round, and are even social activities. However, running is more demanding than walking; initial you need to select anacceptable running program to maximise your conditioning in minimum time.

Dangers Of Pushing Too Hard


A Danish study revealed in the Journal of the american faculty of cardiology, revealed that individuals who overstrain their bodies could actually undo the advantage of exercise. People who ran at a quick pace more than four hours per week, and over 3 times per week, were at identical risk of dying during the study’s 12-year follow up, as people who led inactive life and hardly exercised in the least.

Actually, the study found that those who ran less than three times a week for one to 2.4 hours, at a slow to moderate pace were at the lowest risk of dying during the study. Surprisingly, even people who ran slightly more, for 2.5 hours to four hours a week at an average pace, less than 3 times a week, were at a slightly higher mortality risk of 66%.

According to the final results, the best option one can take is the one closer to the ‘less’ side of the curve than the ‘more’ side, meaning you can get the same health and fitness benefits by walking more instead of running more.


Walking is good for people who are simply taking over exercise or those experiencing health issues. Plus, walking is less stressful on the body for those seriously overweight. Additionally, when comparing the pros and cons of running and walking, the repetitive nature of running makes it a larger risk for injury. Also, running is considered a high impact exercise, which might cause injury to the hip, knee and ankle joints. Walking, on the opposite hand, could be a low impact activity and is less harmful to the body.

Walking could also be easier on your hip and knee joints, however you ought to still do lunges or squats doubleevery week. The RealAge advantage of 10,000 steps daily is feeling 4.6 years younger for girls and 4.1 for men. Additionally, you’ll be able to return up with ways that to incorporate walking in your work, for instance a walking meeting or a treadmill desk.

Still wanting to Run instead of Walk?

In case running remains your no.1 choice, consider the simplest way to lower your risk of injury; as an example, running on the best surfaces like grass, land trails, earth, cinders and man-made tracks. Moreover, sensible quality shoes are a must. Finally, check that you run with correct type and steady increase your mileage.