Walking or running, which is best for you?

The heat has decreased, but not enough to store away our t-shirts or lose the desire to enjoy time outdoors. Winter, with its gloomy days and gusts of wind, hasn't arrived yet. It's the perfect time to start moving, get outside, put on comfortable shoes, and begin putting one foot in front of the other. The pace of our steps is entirely up to us. Running and walking are two ideal activities for those resistant to the idea of signing up for a gym, those who are looking for something to do both outdoors and indoors (with the help of a treadmill), without spending a penny, with flexible timing, but with great benefits for both body and mind. But which one should you prefer? Neither is necessarily better than the other. They are both excellent forms of cardiovascular exercise, which can provide an endorphin boost and a release valve for stress. The choice depends on our health, mobility, the goals we want to achieve, and personal preferences. Still confused? Let's try to evaluate the pros and cons of both to understand which is more suitable for us. In the meantime, here's one piece of advice that is always valid: invest in a pair of sneakers that are not only cute but also functional and suited to support you during your stride.

Common benefits of walking and running

Researchers have found that both running and walking regularly can have a significant impact on physical and mental health. A study from 2003 on 33,000 runners and 16,000 walkers found that, over six years, both activities led to similar reductions in the risk of high blood pressure, high cholesterol, diabetes, and heart disease. Here's a quick recap of the benefits running and walking, as cardiovascular activities, share:

• Lower blood pressure: During a walk or run, there is an increase in blood flow that helps improve circulation and reduce blood pressure, thus lowering the risk of heart disease.
• Good for the cardiovascular and respiratory systems: It's proven that brisk walking for about 150 minutes each week helps keep the heart healthy. It can also reduce the risk of hypertension, high cholesterol, and diabetes (a walk after meals can lower blood glucose levels).
• Strengthen leg muscles and work the abdomen, arms, and shoulders: Walking or running slows down bone loss and improves bone density. They also have significant benefits for the musculoskeletal system and help strengthen leg muscles, improving endurance and strength.
• Decrease joint pain: Walking or running reduces inflammation, promotes joint lubrication, and maintains muscle strength and flexibility. Another plus is that the endorphins released during walking and running help reduce pain.
• Boost the immune system and reduce the risk of cancer: Studies show that moderate-intensity physical activity like walking, done for two and a half to five hours a week, can help reduce the risk of some types of cancer, such as colon or breast cancer.
• Lower the risk of dementia and Alzheimer's: Studies show that by walking and running, we also exercise brain areas that improve attention and memory, protecting the brain from neurodegenerative disorders.
• Relieve stress and anxiety: During walking and running, endorphins are released, creating an overall sense of well-being and positivity.
• Refresh the mind: Running or walking alone helps to take a break from daily life and clear the mind. The perfect activity for this is a silent walk.
• Improve sleep quality: Walking or running in the sunlight helps regulate circadian rhythms and therefore improves sleep quality.
• Increase life expectancy: It is proven that exercising by walking or running every day for at least 30 minutes improves health and increases not only life expectancy but also the quality of life.

Why should you choose walking instead of running?

Walking is one of the most popular forms of physical exercise worldwide because it is simple, accessible, and effective. Regular walking serves as an entry-level fitness method, a basic way to get back in shape. It makes it a great choice for anyone looking to resume their workout routine after a break or injury, but also for those who don't like sports and want to enter this world. Walking is also useful for those with certain conditions that have been advised by their doctor to engage in low-impact activities. Walking reduces the risk of many health issues, from heart disease to anxiety. Research suggests that small, one-minute exercise sessions can improve heart health and counter some of the negative effects of a sedentary lifestyle. Just be consistent and dedicate the right amount of time to this activity to see its positive impact. If you're bored or want better results, try walking in nature, on inclines, with headphones and a stimulating playlist. If you're looking for an alternative way to lose weight or tone muscles, you can increase your walking pace, alternate walking and running, or try walking with light dumbbells in each hand or ankle weights.

Why should you choose running instead of walking?

Scientifically, running offers benefits more efficiently and quickly than simply walking. For example, five minutes of running per day provides the same health benefits as 15 minutes of walking. One of the key aspects of running is its ability to burn calories significantly. However, it's important to note that, from a musculoskeletal standpoint, this activity is high-impact and carries a higher risk of injury. Therefore, it is not suitable for everyone.