Walking is one of the most popular forms of exercise worldwide, especially in the United States. It is simple, accessible, and effective. Regular walks can reduce the risk of various health problems such as anxiety, depression, diabetes, and certain cancers. However, once your body becomes accustomed to walking, you may want to increase the intensity. According to Alyssa Olenick, an exercise physiologist and postdoctoral research fellow at the University of Colorado Anschutz Medical Campus, incorporating running into your walk can provide similar physical and mental benefits in less time. But how much better is running? And how can you transition from walking to running?
When considering the health benefits of activities like walking or running, two factors are important. First, the effect on fitness, which includes improvements in heart and lung efficiency. Second, the impact on longevity, or how it contributes to a longer life. VO2 max, a measure of oxygen usage during vigorous exercise, is a gold standard for assessing fitness and is also a predictor of lifespan. Even minimal activity, such as slow steps throughout the day, can improve VO2 max compared to staying sedentary. However, greater benefits are achieved when walking at a faster pace, which elevates heart and breathing rates. Moderate physical activity, where you can still talk but not sing, strengthens the heart and produces more mitochondria to fuel the muscles.
Running is more efficient than walking. It requires more force, energy, and power due to the series of bounds involved, compared to the lifting of one foot at a time in walking. Even a slow jog can make your heart and lungs work harder, reaching the level of vigorous activity where you can only speak a few words at a time. Federal health guidelines recommend 150 to 300 minutes per week of moderate-intensity aerobic activity, like brisk walking, or half that amount for vigorous activity. This might suggest that running is twice as beneficial as walking. However, some studies have found running to be even more effective in terms of longevity.
In a study conducted in Taiwan, researchers found that regular five-minute runs had the same effect on lifespan as 15-minute walks. Similarly, regular 25-minute runs and 105-minute walks each resulted in a 35% lower risk of dying over the next eight years. Running not only improves fitness but also reduces the risk of dying over a 15-year period compared to walkers and sedentary individuals. The biggest benefit occurs when transitioning from no exercise to some exercise, whether it’s walking or running.
Consistency is key whether you’re walking or running, but adding vigorous exercise to your routine can enhance the benefits. Running, however, can be high-impact and hard on the connective tissue. Starting with walking allows your body to adapt and reduces the risk of short-term injuries. Even experienced runners who take a break should gradually build back up. To start running for the first time or return to it, you can follow a progression. Begin by increasing your step count, then gradually pick up the pace with brisk walking. Once you reach a moderate intensity, start incorporating run-walk intervals. Eventually, you can progress to running continuously.
It’s important to consult with your doctor before engaging in vigorous activity, especially if you have heart disease or another chronic condition. Those who can’t or don’t want to run can increase intensity in other ways, such as adding hills to their walking route or trying high-intensity interval training (HIIT) workouts. It’s best to mix and match different types of exercise throughout the week to maximize the benefits.
Source: The New York Times