“Both can decrease the risk of heart disease and stroke, lower blood pressure, decrease the risk of type 2 diabetes mellitus, assist with weight management, and improve mental health and well-being,” Ford said.\n<\/p>\n
Because running offers a more intense cardiovascular workout<\/a>, it may offer increased heart health benefits. But some studies also show that chronic, excessive endurance exercise can lead to cardiovascular damage in some people, particularly those who are inactive and have preexisting heart conditions.<\/p>\n Ultimately, any activity that increases heart rate will benefit your heart health, but the most beneficial exercise is the one you will do and stick with, said Martin Binks, PhD<\/a>, a metabolic disease scientist and the chair of the department of Nutrition and Food Studies at George Mason University’s College of Public Health.\n<\/p>\n “If someone enjoys or can tolerate interval walking with significant time spent fast walking or running, or running for the whole workout, by all means do so, if medically appropriate,” Binks said. “But don\u2019t forget you can achieve health goals with consistent, moderate walking<\/a> too.”<\/p>\n Which Burns More Calories? <\/p>\n Generally speaking, running burns more calories as the intensity is consistently higher, Ford said.\n<\/p>\n Running may also be more time-efficient when it comes to burning calories: Running for 30 minutes will likely burn more calories than interval walking for 30 minutes. However, according to Binks, it is often a trade-off since you may be able to do interval walking for longer.\n<\/p>\n Both Ford and Binks said calorie burn is not the only, or even the primary, benefit of exercise.\n<\/p>\n “If someone is looking to increase physical activity and finds walking more enjoyable than running, and will stick with walking, then that is the more appropriate option,” Ford said.<\/p>\n Which Is Easier to Do? <\/p>\n Ford said that walking is the easiest place to start. If you’re ready for a bit more intensity, she said progressing to Japanese walking<\/a> is a nice way to increase intensity without impact.\n<\/p>\n “If there are impact or injury concerns, playing with the length or intensity of intervals for walking is a nice way to mix things up,” Ford said. “If that is not a concern, and there is interest in progressing to running, it should be done with care to avoid increasing pace or distance too abruptly.”\n<\/p>\n As we age, our risk for injury increases and recovery from workouts is slower, Binks added, so the high-impact nature of running can be harder on the body.\n<\/p>\n That’s why it’s important to discuss your physical activity plans with your healthcare provider, ensure you have appropriate footwear, and pick a walking or running route that matches your level of conditioning, foot stability, and joint health.\n<\/p>\n “The good thing about interval walking is that it lets you push a little harder, if even for a few seconds or minutes, while paying attention to how your body feels doing so,” Binks said. “It can help you gradually increase the intensity of your walking program over time.”\n<\/p>\n Is There a Best Option Overall? <\/p>\n Ultimately, Binks and Ford said any movement is better than nothing, especially since so many of us don’t get nearly enough exercise in our daily lives. Whether Japanese walking or running is right for you depends on your individual health, fitness level, and preference.\n<\/p>\n “While both improve cardiovascular outcomes, increase muscle and bone strength, and improve psychological well-being, walking is a lower-impact activity<\/a>, which may be appropriate for individuals with joint injuries or pain,” Ford said. “If that is not an issue, running does burn more calories\u2014it\u2019s really about personal preference and ability.”<\/p>\n What This Means For You<\/p>\n Running may burn more calories and offer slightly enhanced heart health benefits as compared to Japanese walking, but it is also higher impact. The right exercise for you depends on your age, health, fitness level, and preference.<\/p>\n![\"Mira](\"https:\/\/www.newsbeep.com\/uk\/wp-content\/uploads\/2025\/08\/FE3F9AD2-9085-40B8-8E8E-AF95656B0B37-048bcc651b0f4063b40038d3df45e712.jpeg\")
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