Struggling to lose weight but dreading the thought of running? You’re not alone. Many people think running is the only path to shedding pounds, but it can lead to burnout, injury, and frustration.
The good news? Walking offers a safer, more sustainable alternative. While often overlooked, walking burns calories, boosts metabolism, and can be easier on your body.
Best of all, it’s simple to integrate into daily life. Ready to learn why walking could be your key to lasting weight loss success? Let’s dive into the benefits of walking over running!
Key Takeaways
- Walking is safer than running for weight loss, with a lower risk of injury. About half of all runners get hurt each year.
- People stick to walking routines longer than running, improving long-term fitness and weight loss.
- Walking burns fewer calories per hour than running but can burn more over time as people walk longer.
- Walking and running improve heart health, but walking is easier to maintain long-term due to lower joint stress.
- Regular walking can lower heart disease risk by 30%, and speed walking at three mph or more can match running’s heart benefits.
Why Is Walking Better Than Running For Weight Loss
Walking beats running for weight loss in many ways. It’s safer on your joints. It’s easier to stick with in the long term.
Lower Risk of Injury
Walking puts less stress on your joints than running, making it safer for your body over time. A 2023 study in Gait & Posture found that running has a higher impact, which can lead to more injuries.
About half of all runners get hurt each year. That’s a lot of people!
Walking is often better for those who want to lose weight. It’s easier on your body; you can do it for longer, you’re less likely to get injured, and you can stick with it. This means you’ll burn more calories in the long run.
Plus, you can walk almost anywhere without special gear or training.
Sustainable for Long-Term Fitness
Long-term fitness requires a sustainable plan. Walking stands out as an excellent option. It’s gentle on your body, Straightforward to implement, and you can walk in various locations and at different times.
It doesn’t require specialized equipment or training. Put on your shoes and start.
Research supports this approach. A 2013 study showed that walking reduced weight for most participants. The CDC recommends 150 minutes of moderate exercise per week, translating to 30 minutes of walking five days a week.
Most individuals can incorporate this into their daily routine. It’s a practice that can be maintained for years rather than weeks or months, making walking an ideal choice for enduring health and fitness.
Greater Adherence to Routine
For many people, walking is more sustainable than running. Because walking has a lower impact on the body, individuals often maintain their walking routines for extended periods.
Walking causes less strain on joints and muscles than running. Many find it more convenient to incorporate a daily walk into their routine. They can do it anytime, in any location, without specialized equipment.
Research indicates that people who walk are more likely to continue exercising in the long term. They tend to find their workouts more enjoyable and experience less fatigue afterward, which increases the likelihood of walking becoming a habit.
Consistent exercise is essential for successful weight management. Let’s compare the calorieLet’sing effects of walking and running.
Comparing Calorie Burn and Cardiovascular Benefits
Walking and running both use up energy and improve cardiovascular health. However, they differ in how much energy they consume and their effects on your body.
Calorie expenditure differences
Calorie burn varies between walking and running. Here’s a comparison of enHere’sse for these activities:
| Activity | Calories Burned per Hour (150-pound person) | Weekly Calorie Burn |
| Walking (3.5 mph) | 260 | 1,800 (1 hour daily) |
| Running (6 mph) | 680 | 1,710 (30 minutes, 3 times a week) |
Running burns more calories per hour. However, walking can lead to more total calories burned over time. This happens because people often walk for more extended periods. The following section will look at how these activities affect heart health.
Impact on heart health
Walking and running both improve heart health. They strengthen the heart muscle, lower blood pressure, and reduce the risk of heart disease. Here’s a comparison of their impacts:
| Aspect | Walking | Running |
| Intensity | Lower, easier on the heart | Higher, challenges the heart more |
| Heart rate increase | Moderate | Significant |
| Blood pressure reduction | Gradual | Rapid |
| Stress on joints | Minimal | Higher |
| Long-term sustainability | Higher | Lower due to injury risk |
Speed walking at 3 mph or more can match running’s heart benefits. Power Walking (3-5 mph) is similar to jogging at 4.5 mph for heart health.
Regular walking lowers heart disease risk by 30%. Both activities help, but walking is often easier to maintain in the long term.
Conclusion
Walking and running both contribute to weight loss. However, walking is generally more suitable for most individuals. It’s gentler on the body and allows for longer sessions.
You’ll use energy and intensity without risking injury.
Choose the activity you enjoy most and can maintain consistently. This approach is essential for shedding pounds and maintaining a healthy weight.
Remember to consult a health professional before beginning any new exercise routine.
References
- Verywell Fit. (2023, September 21). Walking vs. Running: Which is better for weight loss? Verywell Fit. https://www.verywellfit.com/walking-vs-running-for-weight-loss-3973819
- EatingWell. (2023, May 12). Is running better than walking for weight loss? EatingWell. https://www.eatingwell.com/is-running-better-than-walking-for-weight-loss-8421864
- Healthline. (2020, April 21). Walking vs. running: What’s better for weight loss?. Healthline. https://www.healthline.com/health/walking-vs-running
- Centers for Disease Control and Prevention. (2022, October 27). Physical activity guidelines for adults. CDC. https://www.cdc.gov/physical-activity-basics/guidelines/adults.html