What is best for health, running or walking?

Introduction: Running or walking — what should you choose?

Staying active is one of the best things you can do for your health, and both running and walking are easy ways to get moving.

However, depending on your goals, your lifestyle and your body, one of these forms of exercise may suit you better than the other.

Running is known to burn more calories and improve fitness quickly, while walking is gentler for the body and easier to integrate into everyday life.

So what is best for you? Let's dive deeper into the benefits and differences between these two forms of exercise.

Benefits of running

1. Efficient calorie burning

Running is one of the most effective forms of exercise for burning calories.

If your goal is to lose weight or improve your fitness quickly, running may be the best choice.

• Examples: A 30-minute run can burn about 300—500 calories, depending on intensity and body weight.
• Hint: To get the most out of your running, vary between interval training and longer distances.

2. Improves cardiovascular health

Running strengthens the heart and improves blood circulation, which can contribute to a better fitness and endurance.

Regular running can also help lower blood pressure and strengthen the heart muscle.

3. Mental benefits

Running is not only good for the body, but also for the mind.

Many people experience a sense of well-being after a run, thanks to the release of endorphins -- also known as “runner's high.”

Benefits of walking

1. Gentle for joints and muscles

Walking is a low-intensity form of exercise that is gentle on the body.

It is an excellent option for people who have problems with their joints, are beginners or want to avoid injuries.

• Examples: A brisk walk of 30 minutes can burn about 150—250 calories.
• Hint: Increase intensity by walking on hilly terrain or using rods to activate more muscle groups.

2. Easy to integrate into everyday life

Walking requires no special equipment or planning and can easily become part of your daily routine.

You can stroll to work, take a lunch walk or go for an evening stroll to unwind.

3. Improves mental health and reduces stress

Just like running, walking can help reduce stress and improve mood.

In addition, a walk in nature can provide additional benefits by reducing stress hormones and increasing the feeling of calm.

Running vs walking: What suits you best?

1. Your goals matter

If you want to burn more calories in a short time and quickly improve your fitness, running is an effective option.

But if your goal is to stay active in a gentle and sustainable way, walking may be the best choice.

2. Your physical health and fitness

Running can be more demanding on the body and place higher demands on joints, muscles and fitness.

If you have problems with your knees, hips or other joints, walking may be a better option.

3. Time and intensity

Running often requires a shorter amount of time to achieve the same calorie burn as a longer walk.

If you're short on time, running can be more effective, while walking may suit those who prefer a calmer form of exercise.

Practical tips to get started

• For runners:
  • Start slowly and increase the intensity gradually to avoid injury.
  • Invest in a good pair of running shoes to protect your feet and joints.
• For walking:
  • Set a daily goal, like 10,000 steps, to keep you motivated.
  • Explore new walking paths to make your workout more enjoyable.

Summary

Both running and walking have their unique benefits, and the best choice depends on your goals, your lifestyle and your body.

The most important thing is to find a form of exercise that you enjoy and that you can stick to in the long term.

No matter what you choose, every step you take is a step towards better health.