The Great Debate: Which is better running or walking?

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running or walking

Cardiovascular exercise is an essential part of any fitness routine, and it’s important to find a type of cardio that works for you. whether Running or walking, that two of the most popular forms of cardio workouts, and each have their own unique benefits. Some people may prefer running for its ability to burn more calories per minute, while others may choose walking for its low-impact nature. In this article, we’ll explore the differences between running or walking as a cardio exercise and highlight the benefits of each.

Calories Burned

One of the main differences between running and walking is the number of calories burned per minute. Running burns more calories per minute than walking, making it a more efficient way to burn calories. According to the American Council on Exercise (ACE), the average person can burn up to 10 calories per minute running at a moderate pace (6 mph), while walking at a moderate pace (3.5 mph) burns around 5 calories per minute. This means that running can burn twice as many calories per minute as walking. For example, a 150-pound person running at a moderate pace for 30 minutes can burn around 300-400 calories, while walking at a moderate pace for the same amount of time would burn around 150-200 calories.

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Impact on Joints

Anoth er important factor to consider when comparing running vs walking is the impact on joints. Running is a high-impact exercise that puts more stress on the joints than walking. This can lead to a higher risk of joint injuries, particularly in the knees and ankles. On the other hand, walking is a low-impact exercise that is easier on the joints. This makes walking a good option for people who are recovering from an injury or have joint pain.

Cardiovascular Benefits

Both running and walking provide excellent cardiovascular benefits that can improve heart health and endurance. According to the American Heart Association, regular exercise like running or walking can lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health. Additionally, both exercises can increase the body’s ability to use oxygen, which can improve endurance and stamina.

Ease of Access

Another benefit of both running and walking is their ease of access. Both exercises can be done virtually anywhere and require little to no equipment and in the outdoors, on a treadmill, or even in place. This makes both forms of exercise convenient and accessible for people of all fitness levels and ages.

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So which is a better cardio excercise?

Ultimately, the choice between running vs walking as a cardio exercise depends on individual goals, preferences, and physical abilities. Here are some of the pros and cons of each exercise:

Pros of Running:

  • Burns more calories per minute than walking
  • Can be a time-efficient way to burn calories and improve cardiovascular fitness
  • Can be a good way to improve speed, endurance, and stamina
  • Can be a social activity by joining a running group or participating in races

Cons of Running:

  • Higher risk of joint injuries, particularly in the knees and ankles
  • May be more challenging for beginners or people with physical limitations
  • Can be more physically demanding and may require more recovery time

Pros of Walking:

  • Low-impact exercise that is easier on the joints
  • Can be a good option for people with joint pain or recovering from an injury
  • Can be an effective way to burn calories and improve cardiovascular fitness
  • Can be done anywhere and requires little to no equipment

Cons of Walking:

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  • Burns fewer calories per minute than running
  • May require more time to achieve the same health benefits as running
  • May not provide the same intensity of workout as running

In conclusion, the pros and cons of running and walking should be taken into account when deciding which type of cardio to incorporate into your fitness routine. While each has its own set of advantages and disadvantages, the most important factor is finding a form of cardio that you enjoy and can stick with over the long term. By finding a type of cardio that works for you, you can improve your cardiovascular health, increase endurance, and achieve your fitness goals.


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