A lot of health issues are addressed with running or walking, both good aerobic workouts. They make weight loss and better sleep, mood, energy, less hypertension and cholesterol, less cancer risks, heart issues and diabetes.
Walking is more like transport rather than workout, but is the best thing for the body long term. It makes better cardio health, stronger and toned muscles and less disease risks.
Running vs. walking
Brisk walks reduce heart risks more than running. A study had data compared from 2 studies of 6 years each, 33.060 runners and 15.045 walkers ages 18-80. Walkers were healthier and same energy got burnt.
Running reduces risk of heart issues by 4.5% and walking by 9.3%. also:
Risk of pressure issues reduced by 4.2% in runners and 7.2% in walkers.
Cholesterol risk was lower by 4.3% in runners and 7% in walkers.
Risk of diabetes was lower by 12% in both groups.
Dr. Paul Williams lead of the study in Lawrence Berkeley national laboratory, California said both walking and running are healthy and target same muscles. Difference is in intensity only. Runners and walkers burnt same energy for the same goal, so you have to walk longer for the same effect of running.
Other benefits for both were that this is outdoor activity, anywhere, all year round and is social too. Running though demands more than walks and you have to choose a good run program for best results in minimum time.
Dangers of too much effort
A study of Denmark of Journal of the American college of cardiology said people who overstrain have less benefits. Those running fast more than 4 hours weekly and over 3 times weekly had same death risk in the study follow up after 12 years, and those more sedentary were the same.
The study said those running less than 3 times weekly for 2.4 hours, with slow pace had least risk of dying. Those who ran a bit more, 2.5 hours to 4 every week, less than 3 times had a bit higher risk of 66%.
The final results said it is best to have less than more strain here. It is the same health benefit.
Why is walking good for all
This is ideal for both those with health problems and those who just need the workout. Also walking is less tense if you are overweight. Also if you compare cons and pros for walk and run, running makes more risk of injury. Walking is safe and low impact.
Walking also is easier for joints and bones in hips, but still do lunges and squats 2 times weekly. RealAge benefit from 10.000 steps daily is making you feel 4.6 years younger if you are female and 4.6 for men. Also you can walk at work too, just get a treadmill.
Still prefer running over walking?
In case you chose to run, at least do it safe to avoid injury. Run at grass, earth, woodland trails, cinders and tracks. Also get good shoes! And run for form and more mileage.