When it comes to exercises that promote better heart health, running and walking are two of the most popular choices.

Both offer numerous health benefits, but many people are confused about which one is better.

Scientific research highlights the differences between the two and helps answer the question of which may be more effective for different health goals.

Both running and walking are effective at improving cardio-vascular health, but running provides more pronounced benefits in a shorter period of time.

According to a study published in the American College of Cardiology, runners have a 45% lower risk of dying from heart disease than non-runners.

The study also found that running for five to ten minutes each day at a slow pace (even less than 9.66 kilometres per hour) can reduce the risk of death from heart disease.

On the other hand, walking is still highly beneficial.

A study published in the American Heart Association journal Arteriosclerosis, Thrombosis, and Vascular Biology found that moderate-intensity walking and vigorous-intensity running produced similar reductions in the risk of high blood pressure, high cholesterol, diabetes and possibly coronary heart disease over a six-year period.

The main difference is that walkers have to spend more time exercising to equal the calorie burn and intensity achieved by running.

For those looking to lose weight, running can produce quicker results due to the more calories burned per minute.

Dr Chhaya Vaja, Internal Medicine Specialist, Apollo Spectra Hospital, Mumbai, said the key to a healthy lifestyle is to keep your body moving, in whatever form it may be.

The expert stressed that while choosing between running and walking, one should evaluate its impact on one’s overall health and mind.

Dr. Vaja said, “If you are someone who rarely engages in physical activities or exercises, starting walking can be a smart choice. It can help increase your stamina and endurance for the betterment of your health. Walking is a gentle yet effective option that can be easy for everyone, regardless of their age.”

Who should not run?

People with certain health problems, such as obesity, high blood pressure, diabetes, heart disease, and chronic joint pain, may find it difficult to run for long periods of time.

Dr. Vaja said running can increase the heart rate, but “people with poor heart health should avoid it.”

The expert said both have similar benefits for normal individuals, “If your goal is to lose weight then running may be suitable as it can increase your metabolism level.”

Mental Health Benefits

Both running and walking improve mental health by reducing symptoms of anxiety, depression, and stress.

A study published in Psychiatry Research found that both activities trigger the release of natural “feel good” chemicals in the body called endorphins.

However, studies have shown that the intensity of running may produce greater improvements in mood than walking.