Is walking actually as good for you as running?

not everyone is a running fanaticAnd it’s hard to blame them.

Although there are many people out there who love it corridor highothers are understandably unimpressed with high-impact cardio, which, even some of the most avid runners will agree, isn’t very comfortable.

So if you’re looking for an alternative, what’s going to do the walking for you?

Ian Scarrott, running expert and personal trainer at pure gym Loughborough explains: “Walking has been linked to better heart, physical and mental health, and should be seen as part of the bigger picture of your overall health: prioritizing sleep, eating well, hydration levels and managing Mental health”. , they all contribute to health and well-being.’

But when it comes to running or walking, is walking just as good for you?

Anthony Mayatt, owner of breathe fitnesshe tells Metro.co.uk: ‘The simple answer is yes, 100%.

There has been a myth over the years that you need to run to get fit and lose weight etc, but this is not the case.

“Walking has tremendous benefits and should be included in everyone’s daily routine.”

He goes on to explain that walking allows your heart rate to increase more slowly than running, and while it doesn’t push you as hard as running does, as long as your heart rate increases, then it has an aerobic benefit to the body.

However, Ian says that ‘walking alone will only get you so far’ if you want to improve your muscle tone and cardiovascular fitness.

He adds: “It’s hard to compare walking to running, as they both offer different benefits.

“For example, running is better for improving cardiovascular fitness, while walking is low-impact.

‘Instead of comparing the two, focus on your health and how you can use walking to improve it. A good way to start is to “intentionally walk,” meaning going for a purposeful walk with fitness in mind in a way that you wouldn’t do in your normal routine.

“If you do this once or twice a week, you’ll soon notice that your speed and distance before you feel tired improve.”

To determine how much walking you need to do to have a significant impact on your health, Anthony says we first need to establish the different types of walking you can do.

‘There’s the daily walk to do your homework,’ he explains, ‘shopping for clothes, etc., to increase the number of steps, and there’s a planned walk similar to a race.

‘A brisk walk means you are walking at a faster pace with your heart rate higher than at rest for an extended period of time.

‘It doesn’t matter if you run or walk 2 km, each one has its advantages and one is not better than the other. A brisk walk is easier on the joints as there is less impact on the ground with the step.’

That said, if you want to go for a walk specifically to benefit your health, Anthony recommends a good daily average of 30 minutes of brisk walking.

“You should notice your breathing rate go up a lot, but you should still be able to talk if you’re walking with someone,” he says. ‘So your pace should be faster than your normal casual walking speed.’

Ian goes even further and says that 10,000 steps is a good goal to aim for if you want to try to get fit by walking.

‘Walking to the shops instead of driving,’ he says, ‘getting off the bus a few stops earlier, and even doing a mini walking exercise at home by going up and down the stairs to break up long periods of sitting can help you achieve more steps. .

‘If you already walk a bit, you’ll need to speed up a bit to improve your fitness.

‘Try exploring walking routes in your local area, making sure to include hilly terrain to get your heart rate up. Walking in nature can really lift your mood, so go for green walks where you can.’

If you’re new to walking with the intention of exercising, Anthony recommends wearing comfortable shoes, just as you would if you were running, and try not to wear too many layers, as your body heat should increase as your heart rate increases.

He adds: ‘Carry a bottle of water and try to choose a route that limits the amount of time you need to stop, ie cross at traffic lights. It’s good to go to a park and choose a walking route and find a podcast that you can listen to during the walk.

‘Do some mobility stretches beforehand to loosen up your joints and start walking slower and increase it. At the end of the walk, stretch for 10 minutes to avoid injuries and muscle tension.

Ian says stretching may not always be necessary, as walking has a low risk of injury.

‘That said,’ he adds, ‘everyone can benefit from improving their flexibility. Before exercise, do dynamic stretches, and after exercise, try static stretches, focusing on these major muscle groups:

• calves
• quads
• hamstrings
• hip flexors
• adductors
• buttocks
• lower and upper back

“I think starting low and working your way up is a good way to make sure you don’t miss out on anything.

The hip flexors and adductors are not important muscle groups, but they can help combat a sedentary lifestyle and prevent knee and lower back pain.

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