Walking or running? Both offer mental and physical benefits, but if you want to live longer, then running might be the better choice. We know that regular physical activity is beneficial for our psychophysical health, but what helps us live longer, walking, or running?
Both activities are excellent forms of cardiovascular exercise, and honestly, neither is necessarily better than the other.
Walking is one of the most popular forms of physical exercise worldwide for a good reason: it’s simple, accessible, and effective. Regular walks reduce the risk of many health issues, particularly anxiety, depression, and diabetes.
However, once your body gets accustomed to walking, you might want to try increasing the pace. If you can transform even a part of your walk into a run, you’ll achieve practically the same physical and mental benefits in much less time. And that’s what makes the difference.
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Walking or Running: Here are All the Benefits
Why Walking is Good for Your Health
Walking is a simple yet effective way to improve cardiovascular health. Increased blood flow during a walk contributes to better circulation and reduced blood pressure, lowering the risk of heart diseases.
Regular walking helps maintain body weight and has significant benefits for the musculoskeletal system. It strengthens leg muscles, enhancing endurance and muscle strength. Being a low-impact activity, it has minimal risk of joint injuries compared to more intensive forms of exercise.
Psychologically, walking is an excellent way to reduce stress and improve mental well-being. Exposure to natural light during walks stimulates vitamin D production, essential for mental health. Being outdoors provides an opportunity to connect with nature, reduce mental fatigue, and improve overall mood.
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Why Running is Good for Your Health
Similar to walking, running effectively improves cardiovascular health. Running stimulates the heart, increases blood circulation, and enhances lung capacity, reducing the risk of cardiovascular diseases by regulating blood pressure and improving overall heart function.
One distinctive aspect of running is its ability to significantly burn calories, contributing to weight management. Running involves various muscle groups, toning and strengthening the lower limbs more than walking.
From a musculoskeletal perspective, running is a high-impact exercise that can enhance bone density and joint resistance.
Beyond the obvious physical benefits, running has a positive impact on mental health. This intense physical exercise releases endorphins (also known as happiness hormones), reducing stress, improving mood, and combating depression.
Walking or Running: What’s Better for Your Health?
So, which is better, walking, or running?
According to experts, running has the upper hand.
Firstly, this activity is more efficient than walking, thanks to increased speed.
Instead of lifting one foot at a time, running involves a series of jumps. This requires more strength, energy, and power than walking. Those who start running for the first time, even with a slow jog, make the heart and lungs work harder.
This consequently increases the effort level to what is known as vigorous activity – recommended by international guidelines for a healthier life.
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Some studies have also found that, concerning longevity, running is better than walking.
Research in Taiwan discovered that regular five-minute runs extended subjects’ lifespan as much as 15-minute walks.
Moreover, a regular 25-minute run and a 105-minute walk equally resulted in about a 35% lower risk of death over the next eight years.
An American study found that regular runners, even at a slow pace, are 30% fitter than walkers and those who engage in no physical activity. Runners also had a 30% lower risk of dying in the next 15 years.
However, keep in mind that running is much more traumatic on joints and ligaments than walking. Despite numerous benefits, the risk of injuries is higher.
