Walking vs Running: Which is Better for Health? Expert Weighs In

Hyderabad, May 15: The debate over whether walking or running is better for health continues to spark interest among fitness enthusiasts and medical professionals alike. Both activities are proven to reduce the risk of obesity, diabetes, hypertension, and heart disease, but is one truly superior to the other? Dr. Sudhir Kumar, consultant neurologist at Apollo Hospitals, Hyderabad, offers his perspective, emphasizing that the answer is not straightforward.

“It’s difficult to say if running is better than walking or vice versa,” Dr. Kumar, who is also a fitness enthusiast, told reporters. He explained that while running is more time-efficient-covering 1 km by running typically takes 6–8 minutes, compared to walking 2 km in about 20–25 minutes-it also burns more calories per minute or per kilometre, giving it an edge for those seeking quicker results. Additionally, running provides a greater boost to cardiovascular fitness, significantly enhancing VO2 max, a key measure of how much oxygen the body can utilize during exercise.

However, Dr. Kumar cautioned that running is not without its drawbacks. “It puts more stress on joints, tendons, and ligaments, increasing the risk of injuries,” he said. This higher impact means running may not be suitable for everyone, particularly individuals with osteoarthritis, obesity, or serious heart conditions. For these groups, walking is generally a safer and more manageable option.

Walking, while lower in intensity, still delivers substantial health benefits. Regular walking can improve cardiovascular health, mood, and weight management, especially if done for longer durations or at a brisk pace. “Older adults or beginners may also find walking more sustainable,” Dr. Kumar added.

Ultimately, Dr. Kumar stressed that the best exercise is the one you can maintain consistently. “Over half the population doesn’t meet the weekly physical activity recommendations-300 minutes of light activity like walking, or 150 minutes of moderate to vigorous activity like running,” he noted. He advises individuals to choose the activity that fits their lifestyle and preferences, as consistency is key to achieving lasting health benefits.

“Whether it’s walking or running, the most important thing is to keep moving. The biggest gains come when you go from no activity to some activity,” Dr. Kumar emphasized.

Disclaimer: This article summarizes expert opinions and current research on walking and running for general informational purposes. Individual health conditions and fitness goals vary. Please consult a qualified healthcare professional before starting any new exercise regimen.