Benefits of Walking=Benefits of Running
Reference:Williams PT1, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol. 2013 May;33(5):1085-91.
This study involved 33,000 runners and 16,000 walkers and basically found that daily walking and running produced similar risk reductions for cardiovascular diseases and diabetes.
For example running significantly reduced the risks for incident hypertension by 4% and walking reduced it by 7%.
Running and walking equally decreased the risks of diabetes mellitus by 12%.
Conclusion: Walking and running (with the same energy expenditure) produce similar reductions in mortality in hypertensives.
Generally, one must walk briskly approx. 50% further and take twice as long to expend the same amount of energy as running.
But how much walking or running is needed?
Let’s just say 10000 steps /day is pretty good as it was popularized by Japanese walking clubs.
Running 2-4Km (10-20 minutes), 5 days a week
Walking briskly 3-6km (30-60 minutes), 5 days a week
Basically you may run 10-20 minutes a day or walk briskly 30-60 minutes a day.
The American College of Sports Medicine (ACSM) exercise guideline for healthy adults is:
150 min. / week of moderate intensity physical activity or
75 min. / week of vigorous intensity physical activity
Posted on: August 23, 2014
Categories: Relevant Physical Therapy Articles