Running garners all the hype, yet a quieter contender delivers impressive results with less wear and tear. Walking might seem basic at first glance, but it can be a great alternative for enhancing fitness, supporting long-term cardiovascular health, and preserving musculoskeletal integrity.
In the following sections, we’ll break down why walking often surpasses running as a sustainable fitness choice, how it compares for weight management and mental well-being, and share practical strategies to build a walking routine that truly sticks.
Why brisk walking outshines running for fitness
When you opt for a walking routine instead of a running regimen, you embrace an effective exercise that minimizes stress on your body. The advantages of brisk walking are clear, and the following points detail why it stands out as a sustainable option.
It’s easier on your body
Running burns calories rapidly, but its high-impact nature can lead to injuries. Studies indicate that roughly 50% of runners experience injuries annually, ranging from shin splints to stress fractures. In contrast, walking is a low-impact activity that strengthens your heart, muscles, and bones without subjecting your joints to excessive stress.
You’re more likely to stick with it
Consistency in an exercise routine often matters more than sheer intensity. Running can result in burnout or force injury-induced breaks, which disrupt progress over time. Walking, however, is an activity you can perform daily, even on busy or low-energy days. A 30-minute brisk walk can be easily integrated into your routine, reaching the recommendation of 150 weekly minutes of moderate exercise without draining you.
It offers similar benefits with less risk
Walking at a brisk pace (3-4 mph) can lower the risk of heart disease, improve blood pressure, and elevate mood nearly as effectively as running, but over a slightly longer period. For example, power walking uphill or incorporating speed intervals can torch calories at a rate close to jogging.
It supports mental health without overwhelm
Both running and walking have been shown to reduce anxiety and depression, though walking’s gentler pace often feels more calming. A 10-minute walk outdoors can clear the mind, while longer sessions offer a meditative rhythm that soothes mental stress. For those who find running stressful or intimidating, brisk walking provides equivalent mood-enhancing benefits with less physical strain.
How to build a brisk walking routine that works
When starting your walking routine, set realistic goals that align with your current fitness level. Begin with 15-20 minutes daily at a comfortable pace, gradually increasing the duration or speed as you build stamina. Aim for a brisk pace where you can converse comfortably but not sing, ensuring you raise your heart rate without overexerting yourself.
Choose supportive shoes and avoid worn-out sneakers. It also helps to mix up your routine to keep things interesting and challenge your body in different ways. For instance, try adding intervals by speed walking for 2 minutes, followed by a 1-minute stroll. You can also intensify your workout by using light dumbbells (1-3 lbs) or wearing a weighted vest (5-10% of your body weight).
Finally, consider making your walks more social or scenic to add variety and enjoyment to your routine. Walking with a friend, exploring local parks, or listening to engaging podcasts can make your workouts more fun and help you remain committed over time.
