Introduction
When it comes to cardiovascular fitness, walking and running are two of the most popular and effective exercises. Both contribute significantly to heart health, weight management, and overall well-being. However, the question remains: which is better for heart health—walking or running? This blog will explore the benefits of each, compare calorie burn, and provide insights into the best practices based on scientific research.
Cardiovascular Benefits of Walking and Running
Walking for Heart Health
Walking is a low-impact exercise that provides substantial cardiovascular benefits while being easier on the joints. According to the American Heart Association (AHA), brisk walking can help:
✅ Lower blood pressure
✅ Improve cholesterol levels
✅ Reduce the risk of heart disease and stroke
✅ Enhance circulation and oxygen supply to the heart
A 2013 study in the American Heart Association’s journal “Arteriosclerosis, Thrombosis, and Vascular Biology” found that brisk walking can be just as effective as running in reducing the risk of high blood pressure, high cholesterol, and diabetes—key risk factors for heart disease.
Running for Heart Health
Running, on the other hand, is a high-intensity aerobic exercise that strengthens the heart more rapidly. The Journal of the American College of Cardiology (2014) reports that running for just 5-10 minutes per day at slow speeds (6 mph or less) is linked to a significantly reduced risk of cardiovascular disease and mortality. Benefits of running include:
✅ Improved cardiac efficiency by strengthening the heart muscle
✅ Lower resting heart rate and increased stroke volume (blood pumped per beat)
✅ Enhanced endurance and oxygen utilization (VO₂ max)
✅ Greater calorie burn compared to walking
Calorie Burn: Walking vs. Running
Caloric expenditure varies depending on speed, body weight, and workout duration. Here’s a general comparison:
| Activity | Calories Burned (per 30 minutes, 70 kg person) |
|---|---|
| Walking (5 km/h or 3 mph) | ~149 kcal |
| Walking (6.5 km/h or 4 mph) | ~190 kcal |
| Running (8 km/h or 5 mph) | ~298 kcal |
| Running (10 km/h or 6 mph) | ~372 kcal |
Running burns nearly twice as many calories as walking in the same duration. However, if a person walks for a longer period, they can still achieve similar calorie-burning effects with less impact on joints.
Impact on Heart and Joint Health
- Walking is ideal for individuals with joint issues, arthritis, or injuries, as it places less stress on the knees and ankles.
- Running builds cardiovascular endurance faster but increases the risk of joint wear and tear, particularly in individuals with poor running form or pre-existing conditions.
A study in the Osteoarthritis and Cartilage journal (2017) found that long-term running does not necessarily cause knee osteoarthritis in healthy individuals. However, those with prior joint problems should opt for walking or low-impact activities like cycling or swimming.
Best Practices for Heart-Healthy Workouts
✔ For Walking: Aim for 30-60 minutes of brisk walking at least 5 days a week. Adding hills or increasing speed can enhance cardiovascular benefits.
✔ For Running: Incorporate moderate-intensity runs (3-5 times a week), with a mix of intervals and steady-state cardio. Always warm up and cool down properly.
✔ For Both: Combine walking and running in an interval format (e.g., alternating 3 minutes of walking with 1 minute of running) to optimize benefits.
Conclusion: Which Is Better for Heart Health?
Both walking and running improve heart health, lower blood pressure, and enhance circulation. Walking is an excellent low-impact option for beginners and those with joint concerns, while running provides faster cardiovascular gains and calorie burn.
If your goal is sustainable heart health, choose the activity that you enjoy and can stick with consistently. Whether you walk or run, staying active is the key to a healthy heart.