The Health Benefits of Walking vs. Running
Walking is a popular form of exercise that requires no special equipment and has been shown to lower the risk of health problems such as anxiety, depression, and diabetes. However, the question remains – is running more effective than walking? According to experts, it is better to have a balance between walking and running to maximize the health benefits of both activities.
The Physical Effects of Walking vs. Running
When it comes to evaluating the health benefits of walking and running, two key factors must be considered. Firstly, the effect of exercise on physical strength, specifically how it improves the efficiency of the heart and lungs. Secondly, the overall impact on longevity. Maximum oxygen consumption (VO2 max) is used as a standard measure of physical strength, and it has been shown to be a strong indicator of longevity. Studies have revealed that increasing walking speed can offer additional health benefits, with moderate-intensity exercise being particularly effective in strengthening the heart and building mitochondria, which produce fuel for muscles.
Running: The Most Efficient Exercise
Compared to walking, running has been found to be more efficient in terms of cardiovascular impact and longevity, with regular running reducing the risk of death by approximately 30% over the next 15 years. This is due to the fact that running requires more strength and energy than walking, thereby providing greater health benefits. However, it is important to note that consistency in exercise is key, and both walking and running have their own set of advantages and disadvantages. Therefore, experts recommend finding a balance between the two activities to maximize overall health benefits.
Transitioning from Walking to Running
For individuals looking to transition from walking to running, it is important to do so gradually and with caution. It is recommended to start with brisk walking and gradually increase the intensity by incorporating intervals of gentle running. Additionally, those considering running for the first time should consult a doctor, especially if they have pre-existing health conditions. Ultimately, the most important aspect of exercise is consistency, and finding the right balance between walking and running for optimal health benefits is key.
Running is more effective for your health than walking… It is better to have a balance between walking and running.
Entered 2023.11.17 15:45 Views 18,279 Entered 2023.11.17 15:45 Modified 2023.11.17 15:58 Views 18,279
How much better is running than walking? Is there an easy way to switch from walking to running? [사진=게티이미지뱅크]Walking is one of the most popular exercises. It is simple, requires no tools or equipment, and is even effective. It is known that regular walking exercise can reduce the risk of health problems such as anxiety, depression and diabetes. Once your body gets used to continuous walking, you may wonder why it would be a good idea to increase your pace. You can achieve similar benefits in much less time by changing just a portion of your walking routine to brisk walking.
So how much better is running than walking? Is there an easy way to switch from walking to running?
The New York Times, one of the leading daily companies in the United States, reports on Dr. Alicia Olenick, an exercise physiologist at the Energy Metabolism Laboratory at the University of Colorado Anschutz Medical Campus, Dr. Allison Zielinski, a sports cardiologist at Northwestern’s Madison Bloom Cardiovascular Institute, and Deok-cheol Lee, a physical activity researcher at Iowa State University. Based on the opinions of teachers and other experts, the differences in the health benefits of walking and running were presented.
Walking, even at a slow pace, is better than sitting.
When considering the effect of exercise on health, there are two things to consider. One is the effect of exercise on physical strength. That is, how the exercise improves the efficiency of the heart and lungs. The second is the more final outcome: does it help you live longer.
The standard for evaluating physical strength is maximal oxygen consumption (VO2 max). It is a number that indicates how much oxygen the body uses during intense exercise. According to Dr Zielinski, maximum oxygen consumption is also a strong indicator of longevity.
According to the results of a 2021 study of 2,000 middle-aged men and women, engaging in small amounts of activity, such as walking slowly throughout the day, was found to slightly increase peak oxygen consumption compared to spending time sitting only. However, increasing your walking speed can offer more benefits.
If you can speak normally but cannot sing, you may have progressed from light to moderate exercise. Studies have shown that moderate-intensity exercise strengthens the heart and builds mitochondria, which produce fuel for muscles, Dr. Olenick said.
Running is more efficient for your health, 30% healthier than walking
So why not run? First of all, running is more efficient, says Professor Lee. The reason is not just that the speed has increased. Rather than lifting one foot at a time, the series of jumping movements while running requires more strength and energy than walking. For people who are new to running, the heart and lungs work harder no matter what speed you run.
A 2011 study conducted by Taiwanese researchers on approximately 400,000 adults found that running regularly for 5 minutes extended the subjects’ lives as much as walking for 15 minutes. In addition, regular 25 minute running and 105 minute walking each reduced the risk of death by around 35% over the next eight years.
Similar results were obtained in a study carried out by Professor Lee’s team in 2014. Researchers found that people who run regularly are 30% healthier than those who walk or are rarely active. They also had a 30% lower risk of death over the next 15 years.
Whether you walk or run, consistency is the most important, but once you get used to exercise, the health benefits will be greater if you add a little more exercise active body.
To compensate for running deficiencies, it is better to walk and run and match the pace.
However, there are downsides to running. The impact is strong and puts stress on the connective tissue. It seems like a misconception that running is necessarily bad for your knees, but in the short term, you’re more likely to injure yourself with running than walking. When you first start walking, it gives your body time to adjust, which can ultimately reduce your risk. Also, even for those who have run before, when starting again after a break, it is best to increase the speed slowly again.
If you are trying to run for the first time, try the following method.
Level 1 = Increase the number of steps Increase the number of steps. If you have never exercised, start by increasing your pace to 3,000 steps a day, at least a few days a week.
Step 2 = Increase the speed gradually Walk briskly for 10 minutes 3 to 4 times a week. Aim for about 3 to 5 points of effort out of 10. Gradually increase the time until you can do one hour.
Step 3 = Interactivity of running As your fitness improves, you will find that you need to walk faster to reach the right intensity. At this time, alternate between running and walking. After warming up with 5 minutes of brisk walking, alternate between 1 minute of gentle running and 3 minutes of walking. Repeat 3 to 5 times.
Step 4 = Continue running Every week or two, increase the running time and decrease the walking time. Eventually, you’ll be able to keep running.
If you have chest pain, consult a doctor first.
If you are being treated for heart disease or another chronic condition or if you are experiencing symptoms such as chest pain, check with your doctor first. People who can’t or don’t want to run can increase intensity in other ways. For example, add a few uphill sections to your walking route and increase your speed as you go.
The best thing to do is mix up exercise, such as brisk walking or moderate intensity exercise on some days and vigorous exercise on others, and try to walk more on days when you can’t exercise. If possible, try to do a little bit of each exercise each week.
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