Walking or Running for Weight Loss?
Walking is a versatile and accessible exercise that can play a pivotal role in weight loss. While it may not have the immediate calorie-burning impact of higher-intensity activities, the consistency and sustainability of walking make it an excellent choice for those seeking long-term weight management. Running is a dynamic and high-intensity exercise that can accelerate weight loss efforts. Its ability to burn calories at a substantial rate makes it an efficient choice for those looking to shed pounds more rapidly.
Furr says, "Walking burns calories and helps create a calorie deficit, which is crucial for weight loss. It can improve cardiovascular health, strengthen muscles, and increase overall fitness levels. While walking may not burn as many calories as running in the same amount of time, it can still lead to substantial weight loss when combined with a healthy diet."
As for running, he notes that "it can burn more calories per minute compared to walking, allowing for a higher rate of weight loss. Running also elevates heart rate and boosts metabolism, leading to increased fat burning both during and after the workout. Running can also improve bone density, enhance lung capacity, and help manage stress levels."
Now, when it comes to which one is better or more efficient for weight loss, Furr says, "the choice between walking and running for weight loss depends on individual goals, preferences, and limitations. It is essential to consider factors like joint health, fitness levels, and time constraints. For individuals new to exercise or have certain health conditions, starting with walking and gradually increasing intensity can be a sustainable and safe option. Meanwhile, those who are already active, have higher fitness levels and want to maximize calorie burn may prefer running."
The Bottom Line
Furr also emphasizes that weight loss fundamentally hinges on establishing a calorie deficit, irrespective of the chosen form of exercise. Integrating either walking or running into a well-rounded and nutritious diet is essential for attaining and surpassing weight loss objectives.
"Incorporating strength training workouts alongside cardio activities can help build lean muscle, boost metabolism, and further enhance weight loss efforts," he concludes.