Walking and running are probably the simplest exercises anyone can perform to stay healthy and lessen their visits to their Lutz chiropractor. In doing these exercises, you only need yourself and you can do holistic cardio training in an instant. Walking has been the favorite of older individuals while running is now becoming a fad for the youth and the early adults. While we cannot deny that fact that walking and running are two of the most basic and most effective exercises, there are also advantages and disadvantages of the two. From these things, we can now determine which of the two basic exercises are best for our particular training needs.
The Difference between Walking and Running
Basically, running is a more intense exercise than walking because of the greater impact in the body. During running, your feet hit the ground harder, the muscles contract more in order to support the movement and the heart pumps more blood to provide more oxygen to the rest of the body. Moreover, the lungs need to adapt more to supply more air. All of these activities make running burn more calories than walking. However, this does not mean that running becomes the most preferred exercise from the two since every person require different modes of training to fit their individual needs.
The Pros and Cons of Walking
The American Heart Association suggests engaging in walking at least 30 minutes of modest activity in order to prevent the negative effects of sedentary lifestyle. If you convert it to walking, this modest activity would mean brisk walking with a rate of three to four miles per hour. Walking can serve as an exercise since the cumulative distance of walking per day is already sufficient for a day’s exercise as long as at least 5,000 steps a day is done. However, most fitness experts and cardiologists suggest increasing the threshold to 10,000 steps a day in order to gain more benefits. Moreover, walking has other benefits such as the following:
- Walking is easy and cost-effective
- More tender to the joints and soft tissues
- Can be done by anyone
- A good low-impact activity for those rehabilitating from illness or injury
Aside from these, it can also lower blood pressure, relieve stress, helps in weight reduction and reduces the risk for certain types of cancers.
Despite the seemingly beneficial effects of walking, there can also be disadvantages of which. For instance, walking may not yield a desirable result for those who have already established a moderate to intense activity such as running and other forms of training. This is for the reason that these individuals may require higher levels of exercises in order to yield desirable exercise results. It is due to this fact that those who walk regularly may need to upgrade their workouts in the form of brisk walking, uphill walking and even jogging or running.
The Pros and Cons of Running
Running is able to burn more calories than walking because of the greater impact that happens in the body. In this case, it becomes very advantageous because you only need lesser time to yield the same calorie loss as walking for longer distances. It is a better form of cardio exercise because it helps the heart pump faster and more efficiently. Nevertheless, running can also pose more risks than walking due to sprains, strains and blisters from the high impact activity.
Generally, walking burns more fat and running burns more carbohydrates and sugar. If you are choosing between running and walking, consider the former if you require more intense training, while consider the latter if you are just starting on your exercise program.