Walking and running are two highly effective forms of cardiovascular exercise, often referred to as cardio. Research has shown that both types of workouts are capable of supporting weight loss, maintaining body weight, increasing endurance, and boosting the immune system. In addition, they contribute to improved cardiovascular health and can even prolong life. Regularly engaging in walking and running activities also helps prevent certain mental health-related issues such as depression and anxiety disorders, while simultaneously enriching your mental well-being and bringing more joy to your life.
A common question arises for those with busy schedules: Is running for 10 minutes at home as effective as walking outdoors for an hour?
Is running for 10 minutes as effective as walking for an hour for busy individuals?
10 Minutes of Running Each Day
A study published in the American College of Cardiology journal reveals that running, even at a slow pace for just 5-10 minutes daily, can significantly reduce health risks and contribute to a longer lifespan. Additionally, research from the Harvard T.H. Chan School of Public Health indicates that as little as 10-15 minutes of daily running can lower the risk of various health issues, including a 26% reduction in the likelihood of depression.
According to the Times of India, spot running is a high-intensity form of exercise that can positively impact one’s health and physical well-being, especially when compared to walking, which is considered a moderate-intensity activity. This can lead to increased calorie burn and improved metabolic health. For those aiming to lose weight or enhance their cardiovascular fitness, the elevated calorie burn associated with spot running can offer significant benefits. Therefore, busy individuals, particularly office workers, can opt for 10 minutes of spot running to save time.
Master [Your Degree], Dr. Nguyen Thuy Song Ha, from the Department of Sports Medicine and Endoscopy at the Orthopedic Trauma Center, emphasizes that running, regardless of the form, is beneficial for health, aiding in calorie burning, weight control, reducing the risk of chronic diseases, and prolonging life. However, individuals should consider their personal circumstances and goals when choosing between running on a treadmill or outdoors to optimize their well-being.
According to Dr. Ha, if you have a treadmill at home, you can exercise anytime, regardless of the weather or social distancing requirements. Treadmills allow you to adjust various parameters, such as speed, incline, time, and calorie consumption. Moreover, running on a treadmill is safer, as it minimizes the risk of falling and injuries due to a flat surface and fewer obstacles. However, if you aim to improve your mood and bone health, running outdoors will offer more advantages.
Dr. Ha also stresses that running is a high-intensity workout, so proper warm-up is essential before starting. This helps increase blood flow, loosen joints, and stretch muscles. Choose comfortable running shoes (opt for a slightly larger size for added comfort) and breathable clothing. Don’t forget to stay hydrated before, during, and after your workout. Towards the end of your run, gradually decrease your speed and switch to walking to lower your heart rate and stretch your muscles, allowing your body to return to a resting state.
Choose comfortable running shoes and breathable clothing for your workouts.
One Hour of Walking Daily: Significant Benefits for Cardiovascular Health
According to Dr. Nguyen Huy Hoang, a specialist in the Department of Hyperbaric Oxygen at the Vietnam-Russia Center, Ministry of Defense, walking is not just a recreational activity but also an effective method to enhance overall health. In addition to strengthening cardiovascular and pulmonary health, walking helps reduce the risk of cardiovascular diseases, control blood pressure, alleviate joint pain, strengthen bones, and decrease excess body fat. This practice also aids in preventing certain types of cancers.
A report from Harvard Health reveals that by walking for 30 minutes to an hour daily, you can lower your risk of heart disease by up to 30%. Research has shown that this activity reduces the presence of risk factors for heart disease, such as high blood pressure, high cholesterol, and elevated blood sugar levels.
Moreover, walking helps burn fat and improves the body’s ability to utilize glucose. Continuous movement with high intensity over an extended period can stabilize heart rate, lower blood pressure, and increase vascular wall flexibility.
When you dedicate an hour each day to walking, your muscles remain active, increasing calorie burn during the exercise and creating a maintenance effect as the muscles require energy to recover and repair. As a result, the calorie-burning process is enhanced, effectively supporting weight loss.
Walking for an hour daily also improves muscle flexibility and boosts the endurance of the respiratory and circulatory systems. These benefits not only promote overall health but also enhance performance in weight control.
The number of calories burned while walking depends on various factors, including body weight, walking speed, and level of activity. For an average adult, the calorie burn can range from 300 to 400 calories per hour of walking.
Coupled with a sensible diet, walking for an hour daily can become a key component in a weight loss and healthy living strategy.
Dr. Hoang also advises individuals to wear comfortable clothing, stay hydrated before and after walking, and perform a few minutes of light warm-up before starting. Gradually increase your pace, and if walking on challenging terrain, pay attention to potential hazards, such as cliffs or high waves when walking by the sea. If you feel unsafe walking alone, find a friend or family member to accompany you.
To maximize the health benefits, aim for 8,200 to 10,000 steps daily. Developing a consistent walking habit will help you maintain better health over the long term.
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