Although walking is generally more regarded as a mode of transport than exercise, it’s actually one of the most beneficial things you can do for your body and long-term health. For one thing, walking improves cardiovascular health, strengthens and tones your muscles and reduces the risk of disease.
Walking vs. Running
With similar energy expenditure, brisk walking is more efficient in reducing the risk of heart disease than running. According to a study where researchers compared data from two 6-year studies of 33,060 runners and 15,045 walkers aged 18 to 80, walkers experienced greater health benefits than runners when the same amount of energy was burnt.
While running cuts down the risk of heart disease by 4.5%, walking reduced it by 9.3%. Plus, walking greatly affected heart disease risk factors, including:
Risk of first-time high blood pressure was reduced by 4.2% by running and 7.2% by walking.
First-time high cholesterol risk was lowered by 4.3% by running and 7% by walking.
The risk of first-time diabetes was reduced by about 12% by both walking and running.
In the words of Dr Paul Williams, the study leader from the Lawrence Berkeley National Laboratory in California, both moderate-intensity walking and running provide great health benefits due to the fact that they involve the same muscle groups. The only difference is that they are performed at different intensities. The runners and walkers had to expend the same energy to get the same benefits, which means you’d have to walk longer than you’d have to run in order to have the same effect.
The other advantages of these two outdoor activities are that both are cost-free, easy-to-do anywhere, year-round, and are even social activities. However, running is more demanding than walking; first you must choose an appropriate running program to maximize your conditioning in minimum time.
Dangers Of Pushing Too Hard
A Danish study published in the Journal of the American College of Cardiology, revealed that people who overstrain their bodies may in fact undo the benefit of exercise. Those who ran at a fast pace more than four hours a week, and more than three times per week, were at the same risk of dying during the study’s 12-year follow up, as those who led sedentary life and hardly exercised at all.
Actually, the study found that those who ran less than three times a week for one to 2.4 hours, at a slow to moderate pace were at the lowest risk of dying during the study. Surprisingly, even people who ran slightly more, for 2.5 hours to four hours a week at an average pace, less than 3 times a week, were at a slightly higher mortality risk of 66%.
According to the final results, the best option one can take is the one closer to the ‘less’ side of the curve than the ‘more’ side, meaning you can get the same health and fitness benefits by walking more instead of running more.
Why Walking is Great For Almost Everyone
Strolling is perfect for the individuals who are simply taking up exercise or those encountering medical issues. Additionally, strolling can be less upsetting on the body for those truly overweight. What’s more, when looking at the upsides and downsides of running and strolling, the redundant idea of running makes it a more serious hazard for damage. Likewise, running is viewed as a high effect work out, which can prompt damage to the hip, knee and lower leg joints. Strolling, then again, is a low effect movement and is less destructive to the body.
Strolling might be simpler on your hip and knee joints, however you should at present do thrusts or squats two times every week. The RealAge advantage of 10,000 stages multi day is feeling 4.6 years more youthful for ladies and 4.1 for men. Moreover, you can concoct approaches to incorporate strolling in your work, for instance a mobile gathering or a treadmill work area.