Running vs Walking: which one is better for your health?
Recent studies have shown that both running and walking have important physical and mental benefits and improve cardiorespiratory fitness. However, when it comes to longevity, running seems to take the lead.
International guidelines recommend 150 to 300 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or half the time with vigorous activity, such as running. In terms of longevity, some studies have discovered that running is more effective. In fact, a 2011 study in Taiwan found that regular five-minute runs extended people’s lifespans as much as walking for 15 minutes. And a 2014 study found that those who run regularly were 30% fitter than walkers and sedentary people, with a 30% lower risk of dying in the next 15 years.
“The benefits of running are many, they increase with training and have an impact on longevity,” says Gianfranco Beltrami, a sports doctor and vice president of the Italian Society of Sports Medicine. “Jogging is an aerobic activity and the cardiovascular system benefits first and foremost from it.”
Running not only improves cardiovascular health, but it also has an impact on metabolic changes, such as lowering blood pressure and bad cholesterol (LDL) while increasing good cholesterol (HDL). Running also improves lung capacity, promotes weight loss, and has a positive impact on mental health.
While running seems to offer more benefits, it is not suitable for everyone. Running can have a major impact on connective tissue and injuries are more common among runners than among fast walkers. Those who are overweight or obese should avoid running to limit the risk of injury, particularly to the ligaments and cartilage of the meniscus.
“In general, running offers greater health benefits than walking,” says Luiz Carlos Hespanhol, who has published many works on running. His studies found that after a year of training, just two hours a week, runners lost weight, reduced body fat, lowered their resting heart rate, and reduced blood triglycerides.
However, it’s important to keep in mind that the best benefits are obtained when you go from the sofa to do an exercise, even a small one. Whether walking or running, consistency is key. And for those who can’t run, fast walking can also have significant health benefits.
Whether you choose to run or walk, the most important thing is to find an activity that suits your abilities and preferences. Both running and walking have their own set of benefits, and at the end of the day, the most important thing is to stay active and keep moving.