April 19, 2025
Woolworths Easter Hours 2025: What’s Open and Closed Across Australia This Easter Long Weekendby admin / April 17, 2025What Is Better for Your Health: Walking or Running?
When it comes to staying healthy and maintaining a fit lifestyle, cardiovascular exercises like walking and running are often at the top of the list. Both are simple, accessible, and require minimal equipment. But a common question that many people ask is: What is better for your health—walking or running?
This article dives deep into the health benefits, risks, and considerations of walking and running to help you decide which one suits your lifestyle and fitness goals best.
Walking or Running: Which One Burns More Calories?
One of the primary reasons people exercise is to burn calories and manage weight. When comparing walking or running, running burns more calories in a shorter amount of time.
Calorie Burn Comparison
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Walking (4 mph): Burns approximately 200–300 calories per hour depending on your weight and pace.
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Running (6 mph): Burns approximately 500–700 calories per hour.
Running is more intense, and your body uses more energy to perform it. This means if weight loss is your primary goal and you’re physically able to do so, running might be more effective.
Cardiovascular Health Benefits
Both walking and running are excellent for improving cardiovascular health. They help lower blood pressure, improve circulation, and reduce the risk of heart disease.
Walking:
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Improves heart health with low impact on joints.
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Reduces the risk of hypertension and type 2 diabetes.
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Ideal for beginners, older adults, or those recovering from injuries.
Running:
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Strengthens the heart more rapidly due to higher intensity.
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Helps maintain lower cholesterol levels.
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Increases VO2 max (your body’s ability to use oxygen efficiently).
Whether you choose walking or running, incorporating either into your routine significantly benefits heart health.
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Joint and Muscle Impact
A crucial difference between walking and running is the impact on your joints and muscles.
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Walking is a low-impact exercise that’s gentler on your knees, hips, and ankles. It’s recommended for those with arthritis, joint pain, or people recovering from injuries.
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Running is a high-impact activity. While it helps strengthen muscles and bones, it also increases the risk of joint pain, shin splints, and stress fractures, especially if proper footwear and form are neglected.
Which Is Safer?
Walking wins when it comes to being joint-friendly. However, runners can minimize risk by incorporating strength training, wearing proper shoes, and avoiding hard surfaces.
Mental Health and Mood Boost
Exercise is a powerful mood enhancer, and both walking and running release endorphins that make you feel good.
Walking:
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Promotes mental clarity and reduces stress.
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Encourages mindfulness, especially when done in nature.
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Improves sleep and reduces anxiety levels.
Running:
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Provides a more intense “runner’s high” due to increased endorphin release.
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May lead to a greater sense of achievement due to higher physical exertion.
Choosing walking or running for mental health often comes down to personal preference. Both are incredibly beneficial.
Longevity and Disease Prevention
Studies have shown that both walking and running contribute to a longer life and help prevent chronic diseases.
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A large-scale study published in the American Journal of Preventive Medicine found that brisk walking for 150 minutes per week can extend life expectancy by several years.
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Running has been shown to reduce the risk of cardiovascular disease by 45%, even when done for just 5–10 minutes a day at a slow pace.
So, when it comes to disease prevention and longevity, both activities offer impressive benefits.
Accessibility and Consistency
One of the most important factors in any exercise routine is how easy it is to maintain.
Walking:
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Requires no special training or equipment.
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It can be done almost anywhere, anytime.
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Easier to sustain over long periods and integrate into daily life.
Running:
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Requires good technique and fitness level.
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May demand more recovery time due to its intensity.
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Needs proper warm-up and cool-down routines to prevent injuries.
If you’re aiming for a sustainable, long-term habit, walking might be easier to maintain consistently.
Fitness Goals and Training
When deciding between walking or running, your specific fitness goals matter.
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If you’re aiming for general wellness, weight management, and improved mental health, walking can meet your needs effectively.
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If you’re focused on building endurance, increasing cardiovascular strength, and burning more calories quickly, running might be the better choice.
Some people find a combination of both works best. Interval training that mixes walking and running—commonly known as “walk-run” training—is an excellent way to transition between the two and enhance overall fitness.
Consider Your Physical Condition
Before choosing walking or running, consider your health conditions and physical abilities:
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People with obesity, joint pain, or chronic health conditions may benefit more from walking.
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Younger individuals, athletes, or those in good physical condition may prefer running to challenge their fitness levels.
Always consult your healthcare provider before starting any new exercise routine, especially if you have underlying health issues.
Conclusion: Walking or Running—Which Is Better?
Ultimately, walking or running are both excellent forms of cardiovascular exercise, and the “better” option depends on your individual goals, physical condition, and preferences.
| Category | Walking | Running |
|---|---|---|
| Calorie Burn | Moderate | High |
| Joint Impact | Low | High |
| Heart Health | Excellent | Excellent |
| Mental Benefits | Strong | Stronger |
| Accessibility | Very High | Moderate |
| Injury Risk | Low | Higher |
The best exercise is the one you enjoy and can stick with consistently. Whether you prefer a peaceful morning walk or an energizing evening run, what matters most is that you’re moving and taking care of your body.
Final Thoughts
So, walking or running—what’s your pick? Regardless of your choice, incorporating regular physical activity into your routine is a powerful step toward a healthier life. Start slow, set realistic goals, and enjoy the journey toward better health.
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Benefits of Drinking Water: Does It Make Yourself Younger?
How much water per day should one consume daily? Over time, studies have generated a range of recommendations. But a number of factors, including your health, level of activity, and place of residence, will affect how much water you require on a daily basis.No single formula works for everyone. Knowing more about your body’s fluid requirements will help you determine how much water to consume each day.Water makes up between 50% and 70% of your body weight and is the primary chemical in your body. Daily water intake is essential for your body to survive.Water is necessary for the healthy operation of all of your body’s organs, cells, and tissues.
Importance of Water:
- Eliminates wastes through bowel movements, sweating, and urination.
- Maintains a stable body temperature
- Joint lubrication and cushioning
- Protects delicate tissues
Lack of water can lead to dehydration, a condition that occurs when your body doesn’t have enough water to carry out normal functions.Dehydration, even mild dehydration, can wear you out and sap your energy levels& body balance.
Does drinking water make you look younger?
No surgery is necessary, according to beauty experts, to reverse the effects of ageing. Water can restore youth, according to studies. Water is everywhere, including inside of you. It’s crucial for both your survival and maintaining your health and youth. Water does indeed help you feel and look younger. Know how:
Read here: What Are The Symptoms Of Body Dehydration?
1. Moisturizes your skin
The purpose of moisturizers is to hydrate your skin on the outside. According to beauty experts, the effects of any type of moisturizer get delayed if you don’t drink enough water. Because water works from the inside out, drinking the recommended amount of water each day can help maximise the effects of your moisturizer.
2. Oral health
Sugar and artificial tastes damage your teeth and gums. Drinking water thoroughly cleans your mouth, removing these harmful substances as you do so. After that, your mouth gets healthier, giving you a youthful appearance.
3. Maintains Collagen
Collagen, which is in charge of maintaining the flexibility and healing of your skin, needs water to function properly. According to studies, dehydrated skin is less elastic and more vulnerable to harm. By substituting water for other beverages, you can maintain the collagen in your skin.
Other Benefits:
1. Physical Performance
If you don’t stay hydrated, your capacity for physical performance could decline.This is essential during periods of intense exertion or high temperatures.If you lose even 2% of the water in your body, dehydration will become apparent. It is usual for athletes to lose up to 6–10% of their water weight from sweat, though. This could lead to adjustments in how the body regulates its warmth as well as decreased motivation and increased exhaustion. As a result, exercising may seem much more difficult, both physically and emotionally. Drinking adequate water has been shown to prevent this, and it may even mitigate the oxidative damage that comes from vigorous activity. This is not surprising given that muscle is primarily composed of water (approximately 80%).
2. Brain function
Numerous elements of brain function can be affected by even slight dehydration, such as a loss of 1–3% of body weight, according to studies. Researchers observed that fluid loss of 1.4% after exercise affected mood and focus in a study of young women. In addition, headaches occurred more frequently. Working memory was observed to suffer and there was an increase in weariness and anxiety with fluid loss of 1.6%, the researchers discovered.
3. Treats Headaches
For some people, dehydration can result in headaches and migraines.A headache is one of the most common symptoms of dehydration, according to study.Additionally, some studies have indicated that persons who frequently get headaches can benefit from drinking water in order to reduce their frequency.
4. Relieves Constipation
Infrequent bowel motions and trouble passing stools are two symptoms of the common condition known as constipation.There is some evidence to support the frequent recommendation to increase fluid consumption as part of the therapy protocol.Constipation seems to be associated with low water consumption in both younger and older people.
5. Aids weight loss
Large amounts of water consumption can help with weight loss. This is because drinking water can increase satiety and quicken your metabolism. Some studies suggest that increasing your water intake may aid in weight loss by subtly improving your metabolism, which increases the number of calories you burn each day.
Hot water benefits:
Drinking hot water helps:
- Digestion
- Constipation
- Weight loss
- Reduce stress
- Central Nervous system
- Circulation
Conclusion:
You can have both mental and physical effects from even mild dehydration.Make sure you consume enough water each day. The finest thing you can do for your general health is this!
FAQs
1. Is it good to drink hot water everyday?
Yes, drinking warm water everyday helps in relaxing muscles, reduce fat & increases blood flow.
2. Can hot water reduce belly fat?
Yes, hot water helps in reducing weight & also losing belly fat.
3. How much water should I drink a day?
2 to 3 litres of water is recommended for consumption everyday.
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Benefits of Regular Exercise for Mental and Physical Health
Engaging in physical activities is not only beneficial for our bodies, but it can also provide us with mental peace. It is an effective way to alleviate symptoms that contribute to low self-esteem. A structured workout routine can be followed daily to maintain the body’s structure. Regular exercise can reduce anxiety, stress levels, and heart and lung problems, as well as improve the efficiency of the cardiovascular system. Consistent exercise can also result in the production of endorphins, which trigger feelings of euphoria and serve as an excellent stress reliever.
Reduce Anxiety level:
Regular exercise can be a quick and effective way to alleviate symptoms of depression, anxiety, and stress. Engaging in physical activity can help reduce muscle tension and lower anxiety levels. Additionally, exercise activates the frontal regions of the brain responsible for bodily functions. You can easily perform anxiety-reducing exercises anytime and anywhere, such as deep breathing and visualization, muscle relaxation techniques, jogging, swimming, cycling, walking, and practicing mindfulness.
Good for Cardiovascular Health:
Did you know that physical exercise can greatly benefit your cardiovascular health? Engaging in moderate or vigorous-intensity exercise can help strengthen your cardiovascular system and reduce your risk of heart disease and stroke. Some possible benefits of exercise include lowering cholesterol levels, reducing blood pressure, preventing hypertension, and lowering the risk of heart attacks. If you exercise for just 30 minutes a day, you can enjoy these benefits and more. To best strengthen your heart, consider engaging in aerobic exercise, resistance training, stretching, flexibility, and balance exercises.
Diabetes Management:
If you’re looking to manage diabetes, exercise can also be beneficial. By controlling your blood glucose levels, you can reduce your risk of diabetes and improve your cardiovascular health. Other benefits of exercise include weight loss, preventing the development of type 1 and 2 diabetes, increasing insulin sensitivity, and tightening muscles. For older adults with abdominal obesity, aerobics, and resistance training exercises can lower insulin resistance. For women with diabetes, spending at least 4 hours a week on exercise can reduce the risk of heart disease by 40%.
Improve Mood and Mental Health:
Physical activity has numerous benefits, including improving heart health, preventing cancer, and strengthening bones. It also promotes mental peace and enhances mood by triggering the release of chemicals like endorphins and serotonin. This can help reduce stress and depression. Even just 5 minutes of exercise can have an immediate positive impact on mood. Research suggests that following a proper exercise plan can also alleviate long-term depression. Physical activity can help divert our minds from negativity and focus on positive things.
Improve Bone Health:
In addition to the mental benefits, exercise can also improve bone health. It can aid in healing fractured bones, increase bone strength, and prevent future injuries. Regular exercise can improve balance and coordination, which is especially important as we age. It can prevent falls and help us maintain control. To strengthen bones, one should follow a regimen of weight-bearing exercises, strength-training exercises, and yoga.
Read Here: How Does Fitness Help Mental Health?
Improve Brain Functions:
Having a well-functioning brain is crucial for an active and healthy life. Engaging in physical exercise is a great way to activate brain cells and improve brain function, resulting in increased focus, better memory retention, flexibility, and the prevention of dementia. Exercise also helps to increase blood flow and promote better sleep.
Regular exercise has significant benefits for both physical and mental health. It positively impacts daily life by improving cardiovascular health, mental well-being, and brain function, reducing anxiety and depression levels, and strengthening bones.
FAQ:
How can regular exercise improve mental health?
Regular exercise increases overall health and well-being. Such as providing better sleep at night, increasing energy levels, mood boosters, stress relief, and improving memory power
Can regular exercise help manage depression?
Yes, regular exercise reduces depression levels and anxiety. Aerobic exercise is the best way to reduce your depression level. It includes running, jumping roofs, swimming, hiking, and kickboxing.
Does exercise affect the immune system?
There is no research proof that exercise doesn’t lower the immune system. Researchers definitively state that exercise doesn’t affect the immune system directly.
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