¿Walking or running to be healthy, lose height and weight? It depends on what aspect of health you want to take care of and on the physical condition and preferences of each individual.
Because what is best for a physically active person, will not be more suitable for another person who has led a sedentary life, who is overweight and who is a professional who has prescribed exercise.
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What is more healthy: walking or running?
A studio carried out over six years in the Lawrence Berkeley National Laboratory in Berkeley, California, revealed that running helps you lose weight faster than walking, but both activities are equally healthy.
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Why? Because it doesn’t depend on the intensity of the exercise but how many calories burn during it. Es decir, the studio is based mainly on distance and not on time. On this subject, we can relate the following aspects:
- On a cardiovascular level, both running and walking are highly beneficial. The cardiovascular benefits of running and walking are similar if the distance covered is the same.
- It is estimated that a person would need to walk around seven kilometers at a fast pace to obtain the same amount of exercise as running five kilometers. It would take twice as long, about one hour and fifteen minutes instead of 38 minutes.
- Statistically, it has been detected that both running and walking reduce the risk of developing hypertension, excess cholesterol, diabetes or a coronary disease in the six years following the beginning of physical activity.
- The greatest benefit is observed with the risk of diabetes, which is reduced by around 12% with both activities.
- For cholesterol, hypertension and coronary disease, walking is a little better (with a risk reduction of between 7% and 9.3%) than running (between 4.2% and 4.5%).
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How long do I have to walk to lose a kilo a week?
On average, a person walks around 2,000 steps in an average kilometer and burns around 100 calories. To lose a kilo a week, we would need to burn around 1,000 calories a day, which is equivalent to walking approximately 7.5 kilometers.
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What is more beneficial at a cardiovascular level: running or walking?
For maximum cardiovascular benefit, you should achieve between 120 and 140 pulsations per minute for 45 minutes. Therefore, if you prefer walking to running, it is advisable to do it at a pace that is brisk enough to exercise both the cardiac and respiratory system.
In terms of joints, walking is preferable to running and above all having to consider what type of terrain you are running on.
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At the level of the state of mind, it is considered that running seems better than walking. Both walking and running favor cerebral blood flow, help preserve memory, increase intellectual performance and reduce the risk of stroke and Alzheimer’s.
Intense and sustained activities such as running, provide a feeling of psychological well-being, of euphoria, which walking does not bring.
The decision to run or walk is personal, but the advantages and disadvantages of each one must be evaluated to determine which one best adapts to our needs and the best thing is to help and be advised by a specialist. (I)
