Walking for 45 minutes or running for 15 minutes: Which is better for losing weight?
Exercise is essential for both physical and mental health. It can reduce your risk of developing major diseases such as coronary heart disease, stroke, type 2 diabetes and cancer, and it can also lower your risk of premature death by up to 30 percent. Regular exercise can significantly improve sleep, increase energy and help manage weight. So even just a few minutes of exercise at least three times a week can have a significant impact on your overall health. According to the World Health Organization (WHO), adults should get at least 150 minutes of moderate to intense physical activity during the week. If you’re doing vigorous to intense physical activity, you should get at least 75 minutes per week. This will vary depending on your age and health.
Walking is simple, effective, and one of the easiest ways to stay active. The best part? It’s free. Walking can help you lose weight and get healthier. Although walking is often overlooked as a form of exercise, a brisk walk can help increase your endurance, burn excess calories, and improve your heart health. If you walk at a moderate pace of 3-4 mph for 45 minutes, you can burn about 150-250 calories in 45 minutes
Slow running has numerous health benefits for both physical and mental well-being. It can improve cardiovascular health, increase endurance, reduce the risk of injury, increase fat burning, and promote mental relaxation. If you run slowly for 15 minutes at a pace of 4-5 mph every day, you will burn about 100-150 calories.
No matter what you choose, there’s no debate that exercise is good for you. For most people, especially those who are just starting out, have joint issues, or are looking for a sustainable habit, walking for 45 minutes a day can be an ideal choice due to its safety, accessibility, and broad health benefits. However, choosing the best exercise really depends on your health and fitness goals.
Your age, overall health, underlying health issues, and accessibility, among others, will all affect your results. For example, if you’re an older adult with knee issues, slow running really isn’t a good choice. Similarly, if you’re on a weight loss journey, slow running may benefit you more than walking. What’s more important? Consistency. This is essential if you want to get the most out of your exercise program.
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