The two excellent types of cardiovascular exercise are walking and running. Neither is "better" than the other, necessarily. The choice that is right for you is entirely dependent on your expectations for fitness and health.
Running is a better option if you're trying to burn more calories or lose weight quickly. But walking can also give your health various benefits, including helping you to maintain a healthy weight.
Benefits of Cardio
Walking and running are both aerobic cardiovascular, or “cardio” exercise. Some of the health benefits of cardio include:
Enables you to lose weight or sustain a healthy weight
Helps avoid or monitor chronic conditions
Strengthens the heart
Strengthens the immune system
Your life can be prolonged
For your mental health, cardiovascular exercise is also healthy. One research found that anxiety and depression was decreased by just 30 minutes of moderate intensity exercise three days a week. It can increase your mood and self-esteem as well.
Researchers from the study also claim that to experience these advantages, it is not important to exercise for 30 straight minutes. Running three times a day for 10 minutes at a time resulted in the same improvement in mental health.
Is walking better than running?
Walking can offer a lot of the same benefits of running. Yet running burns about twice as many calories as walking.
For example, for someone with 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking rapidly for the same period of time at 3.5 mph burns just 314 calories.
You need to burn about 3,500 calories to lose one pound. If you want to lose weight, running is a safer option than walking. If you're new to exercise or you're not able to run, walking can still help you get in shape. Walking is open to almost any level of fitness. It can boost your heart and give you more energy.
Walking vs. running for weight loss
Speed and power walking vs. running
Speed walking, usually 3 mph or greater, is walking at a brisk pace. During speed walking, the heart rate is elevated. This way, you can burn more calories than walking at your ordinary pace.
Power walking is commonly known to be between 3 mph and 5 mph, although some power walkers exceed 7 to 10 mph speeds. A comparable amount of calories as running is burned by power walking. For instance, power walking for an hour at 4.5 mph will burn the same as jogging for an hour at 4.5 mph.
Try speed training for an efficient workout. For two minutes at a time, increase your pace, then slow back down. Speed walking doesn't burn as many calories as running, but raising your heart rate, enhancing your attitude, and improving your aerobic fitness level can be an efficient exercise.
Walking with a weighted vest
Incline walking requires uphill walking. Like running, it can burn a similar amount of calories. On a hill, you lose more calories than just walking on a flat surface.
Look for a hilly area on the treadmill or walk on an incline. To practice slope walking, raise the incline by 5, 10, or 15 percent at a time. You can start gradually and work up to a 15 percent incline if you are new to incline walking.
To Sum It Up
Excellent types of aerobic exercise involve both walking and running. For your health, try to get at least 150 minutes of moderate cardio exercise per week.
If you're new to exercising and want to get in shape, walking is a good choice. Try running if you're trying to lose weight or burn more calories.
Start with a program where you alternate between walking and running, if you're new to running. Before beginning a new workout regimen, always consult with your doctor.