Walking vs. running – which is the best form of exercise to lose weight and healthy heart? Walking and running are the best forms of cardiovascular exercises that will help you to achieve your fitness goals, but it all depends on your fitness level, health, and objectives.
If you are trying to lose weight fast, then running is good for you. It will allow you to burn more calories. On the other hand, walking has other benefits. It will allow you to maintain a healthy weight and lower the risk of heart disease.
What are the benefits of cardiovascular exercises?
Cardiovascular exercises are usually known as cardio. Walking and running both are excellent forms of cardiovascular exercise. It helps the heart to pump blood faster and increase the breathing rate. It usually engages all the major muscles of the body, and as a result, helps to achieve different health goals.
Some benefits of cardiovascular exercises include:
- Helps maintain a healthy weight
- Boost immunity level of the body
- Strengthen the muscles of the heart
- Increase endurance and lifespan of a person
- Burn more calories and fat
- A lower cholesterol level of the body
- Control high blood pressure
- Control diabetes
- Reduce the risk of heart disease
- Improve the sleep patterns
- Lower the stress
- Lower the risk of back pain
- Increase the bone density
Cardiovascular exercises are also considered very important for mental health. It improves the mood and self-esteem of a person.
Only 30 minutes of moderate cardio exercises three times per week helps you to reduce anxiety and overcome depression. It is also suggested to exercise 30 minutes three times a week to get desired results. It is not necessary to exercise for 30 straight minutes. You can break these 30 minutes into 10 minutes intervals three times a day.
Walking vs. Running – which is better to burn the calories?
Both walking and running have their own health benefits, but running allows you to burn more calories as compared to walking. Running burns double the number of calories than walking. But the number of calories a person burns will depend upon different factors such as the body weight of a person, time duration, and intensity of exercise.
Running can be a preferable exercise for people who are looking for a fast way to lose weight and burn fat. If you are trying to lose weight, then running is an ideal exercise for you.
If you are overweight or cannot run, then walking is an ideal exercise for you. It can still help you to get in shape and achieve all the fitness levels of the body. It will strengthen the heart muscles and give you more energy.
Walking vs. Running – which is better for heart health?
Walking and running both are the best exercises to lose weight and improve the heart health of a person. Both exercises reduce the risk of heart diseases and diabetes. It also lowers the cholesterol level of the body. A study concluded that doing a brisk walk for at least 150 to 160 minutes per week is enough to lower the risk of diabetes, high cholesterol, high blood pressure, and other cardiovascular diseases.
Walking vs. Running – which is better for weight loss?
Brisk or speed walking at a pace of 3-5 mph or greater is ideal to burn more calories and lose weight. Brisk walking helps you to burn more calories. To get the ideal results, it is advisable to increase your speed.
Speed walking burns more calories than usual walking. It will also elevate the heart rate of a person. This speed walking does not burn as many calories as running but it is one of the most effective workouts to get different fitness goals. It will help you boost your mood, reduce anxiety, elevate heart rate, lower stress, and buildup stamina.
Another type of walking is power walking, which is usually walking at a pace of 6 to 10 mph. This power walking is very effective to burn more calories and lose weight. It has almost the same benefits as running and will burn the same number of calories. Power walking at a pace of 5 – 6 mph for 1 hour 4-5 times per week is the same as jogging.
Benefits vs. Risks
Walking and running have different health benefits. Both allow you to maintain a healthy weight and improve your heart health. But these exercises also have few risks.
Running is a high-impact exercise, and it can be harder for a person. There are higher risks of injuries or fractures with running than walking. Running every day puts more pressure on the joints and legs of a person. Runners will have more chances of fractures, injuries, and splints than walkers.
On the other hand, walkers have a lower risk of fracture, injury, or shin splints, in fact, only a 1-5 percent chance of getting the injuries.