"Walking" and "running" are undoubtedly the two most common forms of exercise in daily life, and they can be done anytime and anywhere, regardless of time and place. However, some runners believe that walking is too low in intensity to achieve the goal of exercising; Not only that, but many people who are keen to walk or brisk walk believe that running is too strenuous and not suitable for daily exercise.
So, which is more good for health, "walking" or "running"? For this purpose, experts have done research, and the answer is surprising!
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Walking or running, which has greater health benefits?
If they both exercise the same amount of exercise, which is more beneficial to the body, walking or running? A comparative study on walking and running published in 2013 in the international journal "Arteriosclerosis, Thrombosis and Vascular Biology" found that when walking and running were at the same energy expenditure, walking was more effective than running in reducing the risk of high blood pressure, high cholesterol, type 2 diabetes, and heart disease. ①
Screenshot of the study
The study compared more than 33,000 runners to more than 15,000 walking participants. Comparing the data over a six-year period with these participants aged 18-80 years showed that running and walking had similar effects in reducing the risk of high blood pressure, high cholesterol, and type 2 diabetes. When the same amount of energy is expended, it seems that walking has greater health benefits than running.
Specifically, in terms of energy expenditure per metabolic equivalent per day (METh/d):
Running: It can reduce the risk of high blood pressure by 4.2%, high cholesterol by 4.3%, type 2 diabetes by 12.1%, and coronary heart disease by 4.5%.
Walking: It can reduce the risk of hypertension by 7.2%, the risk of high cholesterol by 7.0%, the risk of type 2 diabetes by 12.3%, and the risk of coronary heart disease by 9.3%.
The comparison found that walking was slightly better than running in various health benefits for the same amount of exercise. However, the study also concluded that although walking was slightly better than running, the difference was small and statistically insignificant. After adjusting for BMI, the researchers found that running had a more significant effect on improving the body's metabolic efficiency. So, whether you choose to run or walk, you can get similar health benefits, but only if you stick to them consistently.
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Who is walking and running?
First of all, compared with walking and running, running is higher than walking in terms of exercise intensity, cardiopulmonary strength, and physical health. Therefore, the most important thing is to choose according to your own health status and the goal expectation of exercise.
1. Good for people who run
Running, on the other hand, is a high-intensity aerobic exercise for those who already have a certain foundation for exercise and want to further improve their cardiorespiratory endurance and weight loss. At the same time, people who are relatively young and have no other diseases of the heart and blood vessels. Therefore, running is more suitable for relatively healthy people, who pursue better exercise results, improve body metabolism, and lose weight.
2. Suitable for walkers
Relatively speaking, walking is a low-intensity, low-impact form of exercise that is suitable for people of all ages, especially those who are new to exercise, the elderly, or those with chronic medical conditions. This also makes it a top choice for many people due to the safety and sustainability of walking. Therefore, if you are in good shape, or you are older or have chronic diseases, you are more suitable for walking exercise, which is relatively safer and can also play a role in exercising.
Therefore, walking and running have their own merits, and the key is to choose the most suitable exercise method according to your own needs and health conditions, step by step, persevere, and scientifically adjust the exercise intensity and time. ②
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If you want to exercise for great health benefits, keep these points in mind
1. How long does it take? How many times a week? - 45~60 minutes, 3~5 times a week
To reap the health benefits of walking or running, consistent exercise is essential. According to the WHO guidelines on physical activity and sedentary behaviour (2020), adults and older adults should have at least 150-300 minutes of brisk walking per week or at least 75-150 minutes of high-intensity brisk walking, and at least 2 or more muscle-strengthening activities per week for additional health benefits. ③
A 2018 study of more than 1.2 million people published in The Lancet · Psychiatry found that in terms of duration, each exercise time was optimal between 30 and 60 minutes, with a peak of around 45 minutes; If you exercise for more than 90 minutes, it can even have a negative effect. ④
2. How to exercise? What intensity do you exercise to? - At least moderate intensity exercise
As recommended in the WHO guidelines on physical activity and sedentary behaviour (2020), exercise at least moderate or high intensity each week. This is mainly due to the fact that the exercise intensity is too low and does not have a workout effect. If the intensity of exercise is too high, it is easy to increase the risk of injury.
In fact, both existing research and exercise experts recommend that exercise should be at least moderate intensity. How can I tell if it's moderate-intensity exercise? One of the simplest ways to judge: if you are panting slightly during exercise and can speak normally, but cannot sing, it means that the exercise intensity at this time is moderate; If you have to stop and catch your breath when you say a few words during exercise, it means that the exercise intensity is higher at this time. Therefore, if you are walking, running, and exercising, you can simply communicate with the people around you and pant slightly, and your heart rate is generally 100~140 beats per minute.
3. What to practice? What else to practice besides walking and running? - Add strength training
Many people like aerobic exercises such as running, walking, cycling, and swimming every day, which are basically based on exercising cardiopulmonary function, but less exercise on muscle strength. Therefore, as recommended in the WHO guidelines on physical activity and sedentary behaviour (2020), additional health benefits should be accompanied by muscle strengthening activities at least two or more times per week.
Strength training plays a big role in maintaining muscle and preventing muscle loss. Muscle strength training twice a week after the age of 40 has been found to significantly reduce all-cause mortality and have a positive impact on cardiovascular and cancer mortality (5). Three types of best strength training after the age of 40 are recommended:
1. Bodyweight training (squats, push-ups)
2. Elastic band training (stretching elastic bands)
3. Fitness equipment training (dumbbells, barbells)
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Source: Health Times
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