How often do you walk or run?

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.

How Often Should You Walk or Run? The Benefits of Regular Exercise

Walking and running are two of the most accessible and effective forms of exercise. Whether you’re a seasoned runner or someone who enjoys a leisurely stroll, incorporating these activities into your routine can have profound benefits for your health and well-being. But how often should you walk or run to reap these benefits? Let’s explore.

The Recommended Frequency

For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous aerobic activity, such as running, per week⁷. This translates to about 30 minutes of moderate exercise five days a week or 25 minutes of vigorous exercise three days a week⁸.

Benefits of Walking

Walking is a simple yet powerful exercise that can be done almost anywhere and at any time. Here are some key benefits:

Improves Cardiovascular Health: Walking briskly can increase your heart rate, improve circulation, and lower blood pressure².
Aids in Weight Management: Walking engages large muscle groups, burns calories, and helps in maintaining a healthy weight².
Reduces Joint Pain: Regular walking can alleviate joint pain and stiffness, making it an excellent exercise for those with arthritis².
Boosts Mental Health: Walking can reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function².

Benefits of Running

Running, while more intense, offers its own set of advantages:

Burns More Calories: Running typically burns more calories than walking, making it a more efficient exercise for weight loss⁵.
Strengthens Muscles and Bones: The higher impact of running helps build stronger muscles and bones⁵.
Improves Cardiovascular Fitness: Running increases heart and lung capacity, improving overall cardiovascular health⁵.
Enhances Mental Health: Like walking, running can also reduce stress, anxiety, and symptoms of depression⁵.

Finding the Right Balance

The best exercise routine is one that you can stick with consistently. Here are some tips to help you find the right balance:

Listen to Your Body: Pay attention to how your body feels during and after exercise. Adjust the intensity and duration as needed.
Mix It Up: Combine walking and running with other forms of exercise, such as strength training or yoga, to keep your routine interesting and well-rounded.
Set Realistic Goals: Start with achievable goals and gradually increase the intensity and duration of your workouts.

Conclusion

Whether you prefer walking, running, or a combination of both, regular exercise is key to maintaining good health. Aim for at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week to enjoy the numerous physical and mental health benefits. Remember, the most important thing is to stay active and make exercise a regular part of your life.

How often do you walk or run? Share your experiences and tips in the comments below!

⁷: Mayo Clinic
⁸: Mayo Clinic
²: UCLA Health
⁵: Cleveland Clinic

Source:
(1) Exercise: How much do I need every day? – Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916.
(2) 5K run: 7-week training schedule for beginners – Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962.
(3) Walk this way: How to make walking all the cardiovascular exercise you …. https://www.uclahealth.org/news/article/walk-this-way-how-to-make-walking-all-the-cardiovascular-exercise-you-need.
(4) Walking vs. Running: Which Is Better for You? – Cleveland Clinic Health …. https://health.clevelandclinic.org/walking-vs-running.
(5) The Truth About Walking Workouts: 9 Myths and Facts – Everyday Health. https://www.everydayhealth.com/fitness/walking-workouts-myths-and-facts-to-know/.
(6) Fitness Aerobic exercise – Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/basics/aerobic-exercise/hlv-20049447.
(7) How Often Should You Work Out? Here’s What Experts Say – Health. https://www.health.com/fitness/how-many-days-work-out.
(8) Walking: Trim your waistline, improve your health – Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261.
(9) Here’s how much exercise you need based on your age. https://www.today.com/health/how-much-exercise-do-you-need-daily-today-t202991.
(10) Recommended Steps Per Day by Age: A Complete Guide. https://www.runstreet.com/blog/recommended-steps-per-day-by-age.