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Walking and running are both outstanding forms of exercise, contributing significantly to overall physical and mental well-being. When comparing the two, the question arises: which is superior?
Among the two, walking stands out as a prevalent and cherished physical activity globally, particularly in the United States. The simplicity and availability of walking as a form of exercise contribute to its widespread popularity and notable impact on personal health. Regular walks significantly reduce the risk of various health problems, including anxiety, depression, diabetes, and certain types of cancer.
Once an individual has achieved optimal fitness through walking, they may consider advancing to running. Alyssa Olenick, an expert in exercise physiology and postdoctoral research fellow at the University of Colorado Anschutz Medical Campus, specializing in the energy metabolism lab, suggests that transitioning even part of a walk into a run can yield comparable mental and physical benefits in a significantly shorter timeframe. The question then arises: how does running compare to walking, and how can individuals convert a walk into a run?
The Health Benefits of Walking
In evaluating the health merits of physical activities like walking or running, it is essential to consider how these exercises enhance fitness, namely the efficiency of the heart and lungs, and whether they contribute to an extended lifespan. The gauge for assessing fitness is VO2 max, measuring the body’s oxygen utilization during intense physical activity. Dr. Allison Zielinski, a sports cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute, affirms that it is also a strong predictor of longevity. Research shows that even a small amount of physical activity, such as gentle strides throughout the day, improves VO2 max compared to being completely sedentary. However, walking at a faster pace, increasing heart and breathing rates, produces even more substantial benefits.
The Advantages of Running
Running is more efficient than walking, as articulated by Duck-chul Lee, a professor of physical activity epidemiology at Iowa State University. Unlike walking, running involves a series of bounds that demand more force, energy, and power. For beginners, running, even at a leisurely pace, can intensify the workload on the heart and lungs, elevating the activity to vigorous levels. Federal health guidelines stipulate that running can be twice as effective as walking but has been found to have an even more profound impact on longevity in several studies.
Moving from No Exercise to a Little
Dr. Lee emphasises that the most substantial benefit comes from transitioning from no exercise to some activity. Regardless of whether an individual walks or runs, consistency is crucial for reaping health benefits. Integrating vigorous exercise into one’s regimen will amplify the positive outcomes.
Commencing with Walking and Progressing to Running
Considering the high-impact nature of running and the strain it places on connective tissues, beginning with walking first for those who are new to exercise or returning to it is recommended. This gradual progression affords the body time to acclimate, minimising the risk of injury. For those considering running for the first time or resuming the activity, a gradual approach is essential. Dr. Bella Mehta, a rheumatologist at the Hospital for Special Surgery in New York, supports this approach and advises to start or increase exercise slowly.
Before engaging in vigorous activity, especially for individuals being treated for heart disease or another chronic condition, or experiencing symptoms like chest pain, it is advisable to consult a physician first. They may need to undergo a stress test or another evaluation for clearance to engage in vigorous activity.
Mixing and matching different forms of exercise is a beneficial approach, ensuring that individuals engage in moderate-intensity and vigorous activities as part of their weekly routine, as advised by Dr. Olenick. Overall, achieving a varied and balanced exercise regimen is key to acquiring significant health benefits.
Cindy Kuzma, a reputable journalist based in Chicago and a co-author of “Breakthrough Women’s Running: Dream Big and Train Smart,” has contributed significantly to this comprehensive understanding of walking and running as imperative exercises for physical and mental well-being.