Which is better to exercise, running or brisk walking

Running and brisk walking each have their own advantages. Running is more efficient when cardiovascular function is good or when rapid weight loss is needed, while brisk walking is safer when joints are poor or exercise foundation is weak. Both types of exercise have significant benefits for cardiovascular health, muscle endurance, and weight management, but may bring risks such as knee joint pressure and sports injuries. Running can quickly increase heart rate and achieve high fat burning efficiency, with significant effects on enhancing cardiovascular function and lower limb explosive power. People with a larger weight base may experience knee joint pressure exceeding three times their body weight when running, so it is important to pay attention to the correct running posture and choose sports shoes with good cushioning performance. During running, the body secretes more endorphins, which help alleviate anxiety. Running at a steady pace for more than 30 minutes can effectively deplete the body's glycogen reserves.

Fast walking has only one-third of the impact on joints compared to running, making it more suitable as a long-term exercise for middle-aged, elderly, or overweight individuals. Maintaining a step frequency of around 120 steps per minute can keep the heart rate in the optimal fat burning range, consuming approximately 250-400 calories per hour. Maintaining a neutral position of the spine and actively swinging the arms during brisk walking can enhance the stability of the core muscle group. Using intermittent brisk walking to alternate walking at different speeds can further improve metabolic rate.

It is recommended to alternate between two types of exercise based on one's own health condition. Running should not exceed 4 times a week and should be accompanied by sufficient rest. Fast walking can be done daily, but the recommended duration for a single session is within 90 minutes. Before and after exercise, do sufficient warm-up and stretching, choose plastic tracks or flat roads to reduce joint burden. Overweight individuals should gradually transition to brisk walking in the early stages, and wear heart rate monitoring devices during exercise to avoid excessive intensity. When persisting for a long time, running and brisk walking can be combined in a 1:2 ratio, which can ensure exercise effectiveness and reduce the probability of injury.