Running and brisk walking are undoubtedly the most favored forms of exercise among the general public - they are convenient and quick.
For many runners, 5 kilometers a day is considered the "golden distance", as it effectively exercises the body without interfering with daily work and life.
Meanwhile, 5 kilometers of brisk walking is also regarded as the "optimal distance".
Taking a walk for about 5 kilometers after dinner, which is approximately 5,000 to 6,000 steps, combined with daily activities, can easily help one reach the goal of 8,000 to 10,000 steps a day.
So here comes the question: when it comes to 5 kilometers, which is better for the body - running or walking? To answer this, someone has conducted a study, and the result might surprise you!
Which is more beneficial to the body, walking 5 kilometers or running 5 kilometers?
With the same amount of exercise, which is better for the body - walking or running?
A study published in the authoritative journal "Arteriosclerosis, Thrombosis, and Vascular Biology" provides the answer.
This study compared over 33,000 runners with 15,000 walkers. After a 6-year follow-up, it was found that in terms of reducing the risks of high blood pressure, high cholesterol, and type 2 diabetes, the effects of running and walking were basically the same.
But what was even more surprising was that: when both had the same energy expenditure, walking was slightly more effective in reducing the risks of high blood pressure and high cholesterol than running.
The health benefits brought by walking actually exceeded those of running!
Specifically, for every additional 1 metabolic equivalent (MET) of energy consumption:
🏃 Running: can reduce the risk of hypertension by 4.2%, the risk of high cholesterol by 4.3%, the risk of type 2 diabetes by 12.1%, and the risk of coronary heart disease by 4.5%.??
🚶 Walking: can reduce the risk of hypertension by 7.2%, the risk of high cholesterol by 7.0%, the risk of type 2 diabetes by 12.3%, and the risk of coronary heart disease by 9.3%.
Although in terms of percentages, walking is slightly superior to running in terms of various health benefits when the same amount of exercise is involved.
However, after adjusting for body mass index (BMI), the researchers conducted a comparison and found that running has a more significant effect on improving the body's metabolic efficiency.
Therefore, whether choosing to run or walk, one can obtain nearly similar health benefits, provided that one persists in doing so consistently.
Which is more suitable for you, walking or running?
Walking is a low-intensity aerobic exercise that exerts relatively little pressure on the knee joints, ankles, etc.
Unlike walking, running is a relatively high-intensity aerobic exercise that demands higher levels of physical fitness, muscle strength, and endurance.
Who are more suitable for walking exercise?
- Those who have been inactive for a long time: The exercise intensity is lower, making the body more adaptable and reducing the risk of giving up or getting injured in the early stage due to excessive intensity.
- Overweight or obese individuals: Walking exerts much less impact on joints (especially knees, ankles, and hip joints) compared to running, thereby reducing the risk of injury.
- Elderly people over 65 years old: As people age, common issues include degenerative changes in joints, decreased bone density, and weakened balance. Walking is safer and has a lower risk of falling, especially for those over 65.
- People with chronic diseases: such as heart disease patients, hypertension patients, and osteoporosis patients, the exercise intensity is controllable and the risks are manageable.
- Pregnant women in the second and third trimesters: With the doctor's permission, walking is one of the most recommended safe aerobic exercises during pregnancy, which helps control weight, alleviate discomfort, and promote childbirth.
Who is suitable for running ?
Running is a high-intensity aerobic exercise, suitable for those who already have a certain level of physical fitness and wish to further enhance their cardiorespiratory endurance and weight loss results.
Additionally, it is also suitable for people with a relatively young age and without other heart or vascular diseases.
Therefore, running is more suitable for relatively healthy individuals who are seeking better exercise effects, improving metabolic efficiency and losing weight.
Moreover, for those who love running, it can bring them a state of flow experience, making them feel happy and refreshed, and getting rid of fatigue.
This is an inner happiness that not only exercises the body but also eases the mind.
Running and walking: Remember these 3 points when exercising?
1、How long do you exercise each time? How many times a week?
---- 30 to 60 minutes, 3 to 5 times per week.
To gain health benefits from walking or running, consistent exercise is essential.
The "WHO Guidelines on Physical Activity and Sedentary Behaviour (2020)" recommend that adults and the elderly should accumulate at least 150 to 300 minutes of moderate-intensity exercise or at least 75 to 150 minutes of high-intensity exercise per week.
A study involving over 1.2 million people published in The Lancet Psychiatry in 2018 found that in terms of duration, the optimal exercise time is between 30 and 60 minutes each time; if the exercise time exceeds 90 minutes, it may even have negative effects.
Overall, it is recommended to run or walk 3 to 5 times a week, for 30 to 60 minutes each time. If you run 5 kilometers, it usually takes about 30 minutes. If you walk 5 kilometers, it takes approximately 60 minutes.
2、When is the best time for physical exercise?
---- 8 to 10 o'clock or 16 to 18 o'clock.
Many elderly people often can't fall asleep before 5 or 6 in the morning, and then they go out for walking and exercise.
However, some studies have pointed out that exercising too early in the morning increases the risk of all-cause mortality and cardiovascular disease mortality;
but it is also not recommended to exercise right before going to bed.
A study in 2025 in "Nature Communications" found that "exercising before bedtime" can affect sleep, causing later sleep onset, shorter sleep duration, low sleep quality, and abnormal nighttime resting heart rate, etc.
It should be stopped at least 4 hours before going to bed.
Exercise during the period from 8 to 10 in the morning and from 16 to 18 in the afternoon is more recommended.
Studies have shown that exercising between 8 and 10 in the morning has a lower risk of coronary heart disease, stroke and cancer.
From 16 to 18 in the afternoon, after a full day of daily activities and work, the muscles and ligaments of the human body have been fully exercised, and heart rate and blood pressure tend to be stable.
This period is more suitable for moderate to high-intensity aerobic exercises, etc.
3、What should be noted during exercise?
---- Safety comes first. Avoid sudden and intense movements.
Safety comes first in everything, including exercise. Before exercising, one should make a basic assessment of their physical condition.
For instance, if you drank alcohol yesterday, didn't sleep well last night, have had a cold or a fever recently, you should reduce the intensity of your exercise or do light exercise instead, and avoid strenuous activities. For those who haven't exercised for a long time, it is recommended to start with low-intensity exercises and short durations (such as brisk walking for 15 minutes every day), with an increment of no more than 10% per week.
Avoid sudden intense exercise after a long period of inactivity (for example, if you rarely exercise, don't immediately run 5 kilometers).
This can easily lead to muscle strains or heart risks.
In addition, during exercise, it is necessary to replenish water in small sips frequently. For some high-intensity exercises, it is also necessary to replenish electrolytes.