Exercise walking and running are effective forms of aerobic exercise, that require relatively little equipment, and can be performed almost anywhere. Running is considered a vigorous exercise, while walking is considered a moderate exercise. If you are deciding whether running or walking should be part of your fitness regimen, consider your fitness level, time schedule and how much impact your joints can absorb. Consult with your health care provider before beginning any form of new exercise.
Significance
Heart disease caused 26 percent of the deaths in the U.S. in 2006, according to the Centers for Disease Control and Prevention. Two of the leading risk factors for heart disease are obesity and inactivity. Obesity is also a major risk factor for type two diabetes. A planned program of exercise walking, or running, increases your activity levels, burns calories, and can help to prevent obesity.
Considerations
Regardless of whether you are walking or running, you need to maintain your heart rate in a target zone, for your exercise to be aerobic. Your heart rate zone is determined primarily by your age. You also must exercise in that heart rate zone for an extended period of time. According to MayoClinic.com, you should perform 30 minutes of aerobic exercise, five days each week. Relatively speaking, running requires more energy than walking, and it is easier to reach a higher heart rate level. In terms of burning calories, running burns more calories than walking or jogging. For example, a 160 lb. person running 8 miles per hour, for one hour, burns approximately 986 calories. The same individual, walking the same length of time at 3.5 mph, would burn approximately 277 calories.
Benefits
Regular aerobic exercise provides you with many health related benefits. Exercise can help you sleep better and improve your moods. It can help regulate your blood sugar and help lower blood pressure. Aerobic exercise increases your lung capacity and strengthens your heart action.
Misconceptions
During low to moderate intensity exercise, such as walking, the majority of the calories burned come from fat. During high-intensity exercise such as running, the majority of the calories burned come from glucose. However, according to Healthychildren.org, high intensity exercises burn more overall calories from fat than low intensity exercises.
Warning
Running is a higher-impact form of exercise than walking. While running, each time your foot strikes the ground, the impact causes trauma to the weight bearing joints. Walking briskly causes impact as well, however the impact is less than running. For walking and running, performing the activities on a treadmill can minimize the impact on your knees and lower back. Wearing appropriate running or walking shoes can reduce impact as well.
