When it comes to physical activity, both walking and running offer numerous health benefits. However, they differ in intensity, level of impact on the body, and overall fitness outcomes. Let’s explore the health benefits of walking and running:
Walking:
- Low-Impact Exercise: Walking is a low-impact activity that puts less stress on joints and bones compared to running. The level of impact on the body is also significantly reduced with walking. It is an excellent option for individuals with joint issues, arthritis, or for recovering from injuries.
- Improved Cardiovascular Health: Walking regularly can improve cardiovascular fitness, lower blood pressure, and reduce the risk of heart disease. It helps strengthen the heart, improve circulation, and increase oxygen supply to the muscles.
- Weight Management: Walking can aid in weight loss and weight management by burning calories. Most people do not realize that although the calorie expenditure is generally lower than running, the difference is not as significant as they would imagine. Walking consistently and incorporating longer or brisk walks is a great tool that will contribute to maintaining a healthy weight.
- Mental Well-being: Walking has mental health benefits, including stress reduction, improved mood, and enhanced cognitive function. A great option is to hit some of the trails around Victoria: taking a walk outdoors in nature can provide additional psychological benefits and promote relaxation.
- Joint and Bone Health: Walking helps maintain joint flexibility, strengthens muscles around the joints, and supports bone density. It can be particularly beneficial for older adults or those at risk of osteoporosis.
Running:
- Increased Caloric Expenditure: Running burns more calories per minute compared to walking, making it an effective exercise for weight loss and weight management. It can significantly contribute to achieving a calorie deficit.
- Enhanced Cardiovascular Fitness: Running at a higher intensity elevates heart rate and improves cardiovascular endurance. Regular running can strengthen the heart, increase lung capacity, and improve overall aerobic fitness. Running just below threshold (~60-80% of capacity depending on the individual) is your race-pace: a challenging pace that you can maintain for extended periods of time.
- Bone Strength: Running is considered a weight-bearing exercise, which helps improve bone density and reduce the risk of osteoporosis. The impact of running on the bones stimulates bone remodeling, making them stronger. Just like our muscles grow when we stress them by exercising, the same is true for our bones!
- Mental Health Benefits: Like walking, running can have positive effects on mental well-being. It releases endorphins, known as “feel-good” hormones, reducing stress, anxiety, and symptoms of depression. It can also enhance cognitive function and boost overall mood.
- Improved Muscular Strength and Endurance: Running engages multiple muscle groups, including the legs, core, and upper body. Regular running can lead to increased muscular strength, endurance, and improved overall body composition.
Ultimately, the choice between walking and running depends on individual preferences, fitness goals, and personal circumstances. Both activities provide health benefits, and incorporating a combination of walking and running into a well-rounded fitness routine can be beneficial. It’s important to start gradually, listen to your body, and choose the activity that aligns with your fitness level and goals.