• Published by Kunthi Kumalasari Hardi, M.Ed., BCBA from BehaviorPALS Center 

Currently, many people are aware of the benefits of exercise. Exercising is not only beneficial for physical health, but also for the mental health of the individual who does it. Research also shows that walking and running are sports that are very beneficial for cardiovascular health, especially for heart health. However, which is actually better to walk or run?

Based on research, it was found that running consumes more calories, so it is better for weight loss programs. However, running was found to be more correlated with foot injury than walking. This happens because when running our bodies have to hold our body weight 2.5 of body weight, while when walking only 1.2 of body weight. Running is also not recommended to be done every day with a sprint (sprint) more than 4 hours a week is not recommended because it will increase the possibility of leg muscle injury.

Then how about walking?

Walking is also a cardiovascular exercise that is beneficial for reducing abdominal circumference, preventing diabetes, and lowering cholesterol. Walking also tends to be safer from injury. However, to get the maximum benefit from walking exercise, it is recommended not just walking normally. The recommended walk is a brisk walk or commonly known as a power walk. It is only when doing a power walk that most of the benefits of walking for cardiovascular health are felt. 

Walking 1 hour a day was found to be very beneficial for weight loss because when you walk 1 hour a day you can burn enough calories to lose your weight. It was found that on average women who walked 1 hour a day for 6 months lost 7.7 kg of their body weight.

So which is better: running or walking.

In general both are good and beneficial for cardiovascular health, and weight loss. If you prefer running, then do running. Since running is more likely to cause injury than walking, you can prevent this by running in a location that tends to be safe, such as a location that is not too slippery. Also, wear shoes that make you feel comfortable running. Run at a medium speed with a maximum of 3 times a week.

If you choose to walk, do a power walk and aim to do it for 1 hour if you also want to lose weight by running. In addition, comfortable shoes and a walking location will also enhance your walking experience.

With the COVID-19 pandemic, public awareness of the importance of health is increasing. Especially if you are a COVID-19 survivor, there is a possibility that the virus will affect your organ systems, including the heart. For that it is very important to maintain your cardiovascular health. So, walking and running exercise that is found to improve your cardiovascular health is a good exercise choice.

To do walking and running, you don't need to set goals that are too high, for example, having to run 5 km or having to walk 10,000 steps. The most important thing about this sport is getting started. Once you start with a routine, then slowly increase your target. Because you want to make this a habit or habit to get the main benefits of this walking and running exercise. Not running 5 km ago, but making it a sustainable healthy habit.

Written by Kunthi Kumalasari Hardi, M.Ed., BCBA from BehaviorPALS Center

Bibliography

Hespanhol Junior, LC, Pillay, JD, van Mechelen, W., & Verhagen, E. (2015). Meta-Analyses of the Effects of Habitual Running on Indices of Health in Physically Inactive Adults. Sports medicine (Auckland, NZ), 45(10), 1455–1468. https://doi.org/10.1007/s40279-015-0359-y

walking, running, health, cardiovascular, weight loss

Children 4 Years - 6 Years / 4 Tahun - 6 Tahun / General Health / Kesehatan Umum / Health / Kesehatan / Walking vs Running. Which one is better?

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