Walking vs. Running: Which Is Better for Heart Health?

While both walking and running have unique health benefits, one exercise may be better suited for your heart-health goals than the other. Keep reading to learn more about how walking may be better than running for your heart health, its unique health benefits and how you can increase your daily step count.

Is Walking as Effective as Running?

The National Library of Medicine researched whether walking provides the same health benefits as running. They found that moderate walking produced similar risk reductions for high blood pressure, high cholesterol, diabetes and coronary artery disease when compared to running. In some areas, including diabetes risk reduction, walking proved to be more effective. Besides heart health, consistently walking is proven to promote weight loss, reduce stress and enhance cognitive functioning, making it a great way to manage and improve your health.

The Unique Benefits of Walking

Research shows that walking can be just as beneficial for your overall health as running. Although running may boost your health quicker, walking can too if you commit to making it a part of your exercise routine. Let’s take a look at some of the unique health benefits of walking.

Accessibility and Sustainability

One of the great things about walking is its accessibility. It requires no gym membership, equipment or training, and you can do it almost anywhere. Whether you’re taking a stroll through the park or walking to your car in the parking garage, it’s a part of our everyday lives. This makes it easy, practical and sustainable to fit into our busy schedules.

Reduces Blood Pressure and Cholesterol

Research shows that walking as a form of exercise greatly reduces the risk of high blood pressure and cholesterol by reducing blood vessel stiffness. More flexible blood vessels boost good (HDL) cholesterol and lower bad (LDL) cholesterol, which helps to reduce the buildup of plaque. These benefits have been seen in as little as 15 to 30 minutes of brisk walking or short bursts of activity throughout the day.

Lower-Impact Exercise That Reduces Risk of Injury

Walking is a lower-impact exercise when compared to running. With every step, your feet, ankles and knees don’t have to absorb as great an impact, which helps preserve bone density and reduces the risk of injury. Because it’s a lower-impact exercise, the recovery from a walk isn’t as great, so you can walk more consistently than when performing other types of exercise.

Potentially Heart-Healthier

When it comes to managing your heart health, consistent exercise is key. Some have the time to commit to running on a regular basis to boost their heart health, but for others with busy schedules, walking is a more practical option. Walking regularly can boost your heart health by:

• Helping you manage your weight
• Improving blood circulation
• Lowering stress levels
• Lowering your risk of heart disease
• Strengthening the heart muscle

If you need help getting started with a healthy walking routine or other exercise plan, lean on our team. Our primary care providers are here to help you develop an individualized exercise plan that meets you where you are and sets you on a path to achieve your health goals.

How to Increase Your Daily Step Count

Unlike going for a run, you don’t always have to set aside time to go for a walk. You can find ways to incorporate walking into your everyday routines by:

• Parking further out in the parking lot for some extra steps
• Taking short walks on your lunch break
• Taking the stairs instead of the elevator (if you’re able)
• Using a walking pad if you work from home
• Walking during your kids' activities
• Walking to a coworker's desk instead of messaging them

These are just a few ways to increase your daily step count without setting aside time in your busy schedule.

Walking With You Toward a Healthier Heart

At AdventHealth, our expert cardiac care teams are dedicated to keeping your heart beating strong, so you never miss a special moment. Discover more about our comprehensive heart care services and how we can support you on your journey toward whole-person health.