Running Or Walking?
On the face of it, you might figure that when covering the same distance – say, a mile – you would burn the same number of calories whether you walk or run. After all, while walking is less strenuous, it takes longer for a walker to cover the distance.
But running requires much more effort than walking – you’re actually jumping from one foot to the other as you propel yourself forward, a major muscular undertaking. Bottom line: running burns 50 percent more calories than walking over any given distance, even though running takes less time. This is especially key when time is in short supply, get the most out of less time.
Still, I think walking is the best exercise choice for most of us, particularly as we get older. Walking may not burn as many calories as running, but it offers the great advantage of being a practical substitute to driving for short trips, since you can do it in street clothes, and you don’t typically arrive in need of a shower. Further, it requires no skill or practice. Everyone knows how to do it, and the only equipment you need is a good pair of shoes. You can walk outdoors or indoors (in shopping malls, for example). It is the safest exercise option of all, with the least chance of injury.
The key to making walking payoff is to do it briskly. Aerobic walking cannot be casual or intermittent. As a guideline, pay attention to how winded you get during the walk. Getting to and maintaining a pace that slightly affects your ability to speak full sentences comfortably is a goal for quality exercise. Keep at it until you can walk at a pace like this for forty-five to sixty minutes steadily. Known as “Zone 2 Training,” it is fast becoming an essential part of a proactive strategy for successful aging. If your walking pace does not provide this challenge, work to increase your pace or find some areas that provide a bit of incline. Only have thirty minutes? Recent research supports the social media famous 12-3-30 workout. Walking on treadmill at 12 degrees of incline at 3mph for 30 minutes is an effective program. If doing 30 minutes is too challenging, work your way up there over time. Doing one of these at least five times a week is one of the best moves you can make for a lifetime of health.
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