Walking or running? Weight loss, heart health, which walk is better?

Walking or running? Weight loss, heart health, which walk is better?

Walking and running are two types of exercises that are suitable for weight loss and heart health. The benefits and risks depend on the person’s goals and current level of health and fitness. Although both activities burn calories, lose weight and reduce the risk of heart disease, there is a lot of debate about which one is better. Read on to learn more about the benefits and risks.

Benefits of cardio exercises

Cardiovascular exercises are also known as cardio. It often engages the body’s major muscle groups, makes the heart pump faster, and increases respiratory rate. Walking and running are two types of heart disease.

Cardio offers many health benefits, including:

Burn calories and fat to lose weight
Lowering cholesterol levels
Help prevent or manage health problems, including high blood pressure, diabetes and heart disease
strengthens the heart
improve sleep habits
stress reduction
Increase stamina
Improve mental health by reducing anxiety and depression
Increased bone density
Strengthening the immune system.

Une étude an examiné les bienfaits de l’exercice sur la santé mentale et a constaté que 30 minutes d’activité d’intensité modérée, comme la marche rapide, suffisaient à réduire l’anxiété et la désession, aut pour bi plus de fa the health.

What is the best way to burn calories?

Walking and running have similar health benefits, but running is more effective at burning calories than walking. A person who weighs 73 kg burns about 15.1 calories per minute while running. In contrast, a person of the same weight burns about 8.7 calories per minute while walking.

The number of calories a person burns while walking and running depends on several factors, including the following

body weight
exercise duration
activity intensity
Running burns more calories per minute than walking. However, walkers can burn the same number of calories for a longer time.

However, depending on a person’s goals, walking and running can provide the same benefits.

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Which is better for heart health?

Walking and running are beneficial for losing weight, promoting mental health, and improving overall health. A study published in the journal Arteriosclerosis, Thrombosis, and Vascular Biology concluded that walking and running reduce the risks of high blood pressure, high cholesterol, coronary heart disease, and diabetes. However, the study did not directly look at whether walking or running is beneficial for heart and heart health. Another report from the American Heart Association notes that brisk walking, done for at least 150 minutes per week, is associated with lower risks of heart disease, diabetes, high blood pressure and high cholesterol.

Walking or running to reduce belly fat

Studies have shown that storing a lot of belly fat is linked to a risk of diseases, such as heart disease and type 2 diabetes. Whether you choose to walk or run, exercise can help a person reduce belly fat. A study found that regular aerobic exercise, such as walking, reduces belly fat and helps people manage obesity. Walking and running burn calories in the body, but also reduce belly fat, depending on the intensity of the exercise.

However, running can help reduce belly fat more effectively. A study of 27 middle-aged obese women found that those who participated in high-intensity exercise lost significantly more belly fat than those who did low-intensity exercise or did not exercise for 16 weeks.

Scientists need to do more research to compare the effects of walking and running on reducing belly fat. For example, a 2018 review found that low-intensity exercise was more effective at reducing abdominal fat, while high-intensity training had a greater effect on reducing overall body fat. People who want to lose belly fat should consider talking to their doctor, who can help them determine the best exercise and diet program for their needs.

Benefits and risks

Running and walking provide many health benefits, including maintaining a healthy weight and improving heart health, and can also come with some risks. The risk of injury is higher with running than with walking. In fact, running is more intense and increases stress on the body, especially the joints.
According to one study, walkers have a lower risk of injury, while runners have a higher risk.

Some of the most common injuries associated with running include:

broken bones
Soft tissue injuries
Shane syndrome.

For runners, it is essential to take steps to reduce the risk of injuries associated with running. If a person is concerned about injury while exercising, they may consider walking, which offers the same health benefits as running, but with a lower risk of injury. People with arthritis, heart disease, or other chronic health conditions who are considering running should see a doctor first.


Depending on individual goals, walking and running are suitable forms of exercise. Both can help people maintain a moderate weight, improve heart health, mental health, and more.
Whatever form of exercise a person chooses, he will get positive results if he participates in it regularly. For people who are just starting to get back in shape, walking may be a more suitable option, as it involves a low to medium intensity. However, for people who aim to burn more calories, running may be more appropriate.

* Presse Santé strives to convey health knowledge in a language accessible to all. In any case, the information provided cannot replace the advice of a health professional.

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