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Running and Walking: Which is Better?

Cardiovascular exercise is vital for overall health, and walking and running are two simple forms of cardio.

22 December, 2023

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However,
running and walking, each suitable for different fitness levels,
according to news.com.au.

According to health experts, both activities are great ways to stay in shape, but if you want to lose weight faster, running is the best option. Running requires more effort, therefore burning 2.5 times more calories compared to walking.

Additionally, researchers have found that post-exercise appetite suppression is greater after intense exercise. So, while walking is a perfect method to start if you are new to exercising, if you want to lose weight quickly, you should gradually increase the pace of walking. In other words, as you exercise more, the more calories will be burned, and that’s the key to weight loss.

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5 simple ways to start a running habit

Regular running can help keep the body healthy and extend lifespan. To make running effective, it needs to be maintained as a habit. Experts in the UK have revealed 5 simple ways to start this habit.

However, running is not good for everyone. Running at speed can increase the risk of injury. Remember that whenever you start a new form of exercise for your heart, for your muscles, and for your bones, it takes time to adapt, and if you increase the speed too much too soon, it can cause strained muscles, sprained ankles, broken bones and even overtraining can be associated with illness. For this reason, it is important to gradually increase training and listen to the body’s response.

Both walking and running are safe and should be considered part of a balanced exercise program. To avoid overtraining, walk or run on alternate days. Listening to the body and warming up and cooling down the body is important in preventing injury.

At least 45 minutes of brisk walking a day can eliminate the health risks of sitting all day, according to a global study.

Any form of physical activity will benefit cardiovascular health, but pushing the body to extremes is not good. A well-known study that followed 33,000 runners and 15,000 walkers found that brisk walking reduced the risk of heart disease, including high blood pressure, and mild diabetes even more than running and burned the same amount of energy.

Other studies have found that too much high-intensity exercise can increase the risk of death from heart attack or developing an irregular heartbeat later in life. Why? When you exercise intensely, the heart has to work harder and after 60 minutes of intense physical activity, such as running, the heart chambers begin to dilate and can override the muscles’ ability to adapt.

To suit each person’s physical condition when choosing between running and walking, it is important to have a health check before starting an exercise program.

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Signs that you are lacking exercise

Exercise not only helps with weight loss but also brings many other health benefits. If your body has the following signs, it means you are lacking exercise.