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Walking or running, which activity is better for health?

2025-09-14 19:28:03Lifestyle SHKRUAR NGA REDAKSIA VOX
Walking or running, which activity is better for health?
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Walking and running are both effective forms of cardiovascular exercise, capable of bringing benefits to both the body and the mind, writes salute.it.

There is no universally best option: the choice depends on personal goals, fitness level, age, and individual preferences.

From a health perspective, both activities help maintain or lose weight, strengthen the heart and immune system, improve blood circulation, and reduce the risk of chronic diseases such as type 2 diabetes, hypertension, and cardiovascular disease.

The benefits of running

Both walking and running also have a positive impact on psychological well-being: several studies show that regular walking or running can reduce anxiety and depression, improve mood, and strengthen self-esteem.

For example, the "Asics State of Mind Index" study claims that just over 15 minutes of physical activity per day is enough to improve mental well-being.

If your goal is weight loss, running is more efficient because it burns approximately twice as many calories as walking.

For those looking to lose weight quickly or increase endurance, running is the ideal choice. However, walking remains an accessible and effective solution, especially for beginners, those with joint problems, or those who prefer a low-impact activity. Regular walking, even at a moderate pace, helps maintain physical fitness and promotes longevity.

The benefits of walking

There are different ways to make walking more of a workout. Brisk walking (3–5 km/h) and especially power walking (up to 10 km/h) increase the intensity and can approach the calorie burn of running.

Techniques such as interval walking, alternating fast and slow sections, stimulate the cardiovascular system and maintain motivation.

Another option is walking with weights, for example with a weight vest equal to 5–10% of your body weight or with small dumbbells, which increases muscle work and energy expenditure.

However, it should be practiced carefully to avoid excessive overload.

Finally, walking on natural hills or on a steep running track is a great alternative to running: it increases cardiovascular and muscular engagement (especially in the hips and legs) and allows you to burn more calories without having to speed up your pace too much.

Whether you're thinking about starting to walk or run, both activities, if done consistently and with enjoyment, improve your health, daily energy, and quality of life.


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