Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Walking vs Running. Let’s dive in!
Walking is one of the easiest and most accessible forms of exercise. It requires no special equipment, costs nothing, and still delivers significant benefits. Not only does it improve physical health, but it also enhances mental well-being.
If walking feels too light for you, increasing your speed and transitioning to running can be an option. While walking is beneficial, running provides more noticeable results in a shorter time. A recent report from The New York Times highlighted the benefits of both walking and running.
Walking is Better Than Sitting, Running is Better Than Walking
One crucial factor in exercise is intensity. A 2021 study involving over 2,000 middle-aged men and women found that even slow walking was more beneficial than sitting for long periods.
However, increasing walking speed to elevate heart rate was more effective in strengthening the heart and building muscle compared to slow walking. In other words, moderate-intensity exercise (where you start sweating and breathing slightly heavier) activates the heart and lungs more than low-intensity movement.
Moreover, even jogging at a slow pace helps the body reach a moderate-intensity level more quickly, maximizing exercise benefits.
According to The New York Times, a study in Taiwan conducted on 400,000 adults in 2011 found that just five minutes of running had a similar impact on reducing mortality risk as 15 minutes of walking. Participants who regularly ran for 25 minutes or walked for 105 minutes per session reduced their mortality risk by about 35% over the next eight years.
Things to Keep in Mind When Running
While running offers greater health benefits in the same amount of time compared to walking, it also comes with downsides. Running puts more strain on joints and cartilage and carries a higher risk of injury. Experts recommend that beginners take time to gradually adapt their bodies to running.
If you’re new to exercise, start by increasing your daily step count. Aim to walk at least 3,000 steps a day for 3–4 days a week. Once your body adjusts, increase your walking speed until you can maintain a brisk pace for 10 minutes. Repeat this process until you can stay on your feet for an hour without feeling overly fatigued.
How to Transition to Running
After a month or two of walking, you can gradually introduce running. The key is alternating between running and walking.
- Start with a 5-minute brisk walk to warm up.
- Run for 1 minute, then walk briskly for 3 minutes. Repeat this cycle 3–5 times. Your running pace doesn’t need to be fast—just enough to hold a conversation.
- After repeating the run-walk cycle, cool down with a 5-minute walk to regulate breathing and finish your workout.
As you build endurance, increase your running time and decrease walking intervals. For example, after two weeks of running for 1 minute and walking for 3 minutes, progress to 2 minutes of running and 2 minutes of walking. Then, after another two weeks, try running for 3 minutes and walking for 1 minute.
If you have cardiovascular disease or chronic health conditions, walking may be a safer option than running. Always consult with a doctor before starting a new exercise routine if you have underlying health concerns.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
No comments:
Post a Comment