Walking Vs Running ...

Dear Friends, I just wanted to share the benefits of Walking and Hope you all do the same for a healthy Life ... The Benefits and Risks of Walking Versus Running

by Maria Adams, MS, MPH, RD


Mile for mile running and walking burn approximately the same amount of calories. So which is better? This article will compare the benefits and risks of running and walking to help you determine which is best for you.


Your coworker swears by her morning runs, and her “runner’s high.” Your neighbor, on the other hand, claims to get all the exercise she needs by walking—walking everywhere from work, to the store, and to the dry cleaner. So is one better than the other? The answer is a personal one. Both running and walking, when done on a regular basis, provide a full array of health benefits, including:

• Decreased blood pressure
• Improved cholesterol levels
• Increased cardiac endurance
• Increased bone strength
• Increased muscle mass
• Weight loss or maintenance

The key is determining which activity is best for you. The following sections highlight some of the areas to consider when choosing between running and walking as your primary form of exercise.

Calorie Expenditure
The first question many people ask when considering a new exercise is: How many calories does it burn? Mile for mile running and walking burn approximately the same number of calories. But minute for minute, the faster your speed, the more calories you burn, giving running the calorie burning edge. So how does speed walking compare to slow running?

A study in the December 2000 Journal of Sports Medicine and Physical Fitness measured calorie expenditure in 15 young, healthy women, and found that walking at speeds equal to or greater than 5 miles per hour (12 minute miles) actually burned more calories than running at the same speeds. The catch is that walking at this pace is not easy; it’s actually easier for the body to run, which is why you burn more calories walking.

Calories burned per 30 minutes of running and walking on flat surfaces

		Weight (in pounds)
		110	130	150	170	190	209
Walking	30 min/mile	78	93	108	123	135	150
	20 min/mile	114	132	150	171	195	213
	15 min/mile	147	171	198	225	252	276
Running	11.5 min/mile	204	240	276	315	351	387
	9 min/mile	291	342	393	447	498	549
	8 min/mile	324	375	426	480	531	582
	7 min/mile	366	417	468	522	573	624

Risk of Injury
There is a lower risk of injury with walking than running. One study, published in the October 2000 Clinical Journal of Sports Medicine, looked at 867 regular runners and walkers and found that walkers were less likely to get injured than runners. But the risk of injury increases with increasing intensity and duration, if you’re not properly conditioned. To avoid injuries from running, a good rule of thumb is to not increase your mileage by more than 10% per week. Proper warm up and stretching will also reduce your risk of injury.

Fitting it Into Your Schedule
Walking can easily be spread out over the course of a day (ie, 10 minutes in the morning, 10 minutes during lunch, and 10 minutes in the evening) and generally does not require special clothing other than good shoes. Running, on the other hand, requires a complete change of clothes and often a post-workout shower, so it makes more sense to do it over one block of time during the day.

Walking Is More Suitable for Some
People who haven’t exercised regularly in a long time may want to begin with walking and then progress to running. Additionally, people with orthopedic conditions or those who are more than 20% overweight should probably stick with walking since it’s lower impact than running. Unlike running, walking is also suitable—and beneficial—for people with certain medical conditions. A study in the February 2004 issue of the American Heart Journal found that a progressive walking program decreased symptoms experienced by people with heart failure.

Getting a Complete Workout
To get the most out of your workout, try adding strengthening and stretching exercises. Strength training the upper body and torso is important since they don’t get much of a workout during regular running or walking. But strength training your lower body is also important because it will enhance your walking and running performance and lower your risk of injury. Additionally, regular stretching—especially important before and after your workouts—will help to loosen muscles and prevent injuries.

The Choice That’s Best for You
So, remember, if you have a doctor’s clearance to run or walk, choosing one over the other ultimately comes down to which activity you prefer. Mixing them up can also be a great way to add variety and flexibility to your exercise schedule.

Regards, Suni ...

I have heard that taking exercise 5 days a week should be enough. Any opinion on that?

Dear Anumdas, Ofcourse, Exercise is good and enough if you do for 5 days a week, but people who can not or do not have enough time or energy(i mean for elderly people) can do walking which I have already mentioned as 'Walking Is More Suitable for Some' ... If you check, more people vote for Walking than other exercises ... whatever, it depends according to people likes and dislikes nothing to hurt ...

What is your favorite type of exercise?
Walking
Running
Swimming
Working out with weights
Riding a bike
Clicking the TV remote

Walking	21	42%
Running	6	12%
Swimming	4	8%
Working out with weights	6	12%
Riding a bike	2	4%
Clicking the TV remote	11	22%

Regards, Suni ...

Hi Suni,

thanks for the chart. Makes it clear about the benefits. Can lose more calories running.

thanks,

sudha

Thanks for your FB Sudha ... Regards, Suni ...

Hi Suni
That is is nice information.
I walk 5 days a week and instead of taking the lift I prefer to walk up the steps as my house is on the 4th floor

Dear Aruna ... Thanks for your FB ... Even I don't take lift wherever I go and mostly prefer to take staircase which makes our thighs and legs fit ... Even at home, I run in staircase for min. 10 times not more than that as my legs started paining ... But it is one very useful exercise at home ... I do brisk walking everydayfor 30 mins, when my hubby is at home when he looks after kids ... Regards, Suni ...

A very interesting post.Never knew walking can burn more calories than running.Personally I love walking and think that is one of the best and easiest way of losing weight and remaining healthy.

You are right Janaki ... Walking can burn more calories and it is safe and easiet one for all ... Many do not the beneftis still, that's why I keep posting on Walking ... Thanks for your FB Janaki ... Regards, Suni ...