Regular physical activity offers many health benefits. It can help you control your weight; reduce your risk of developing heart disease, type 2 diabetes and some cancers; strengthen your bones and muscles; improve your mood; enhance your daily functioning; and increase longevity, according to the Centers for Disease Control and Prevention. Both walking and exercising on an elliptical trainer are ways to meet your physical activity needs and reap these benefits. Which one is best for you really depends on your personal preferences, physical needs and exercise goals. The best exercise is one that is comfortable, easy and enjoyable---so that you will do it regularly.
Elliptical Features
The elliptical trainer is a stationary cardio machine that combines the sensation of running with the feeling of climbing stairs. Ellipticals are safe, low-impact and easy to use. Working out on the elliptical can burn as many calories as a jog or run---in just 30 minutes, a 150-lb. woman can burn as many as 350 calories or more. Most ellipticals allow you to adjust the height of the cross ramp to change the feeling of the workout and target specific muscles in the legs.
Benefits of Walking
Walking is a natural movement that almost anyone can do anywhere. If outdoor conditions are inappropriate for an outdoor walk, a treadmill is a good indoor alternative. Although walking causes some pressure on the joints, it is fairly low-impact when compared with more aggressive workouts such as running or aerobic dance. Walking requires no special equipment or coordination. Your speed and the terrain control the intensity of your walk. The website "Health Status" says a 150-pound person walking a pace of 3 mph burns about 150 calories in a half-hour.
Considerations
For a novice exerciser, the elliptical trainer may be intimidating and require a learning curve to master. If you choose an elliptical that features arm poles, you can make your workout mimic cross-country skiing and burn even more calories while also activating your upper body. If you enjoy the outdoors, walking allows you to explore trails and neighborhoods to add interest to your routine. Those with severe arthritis or who are morbidly obese may find walking uncomfortable on the joints.
Expert Insight
The journal Physical Therapy published a 2010 study comparing the movement of walking with that of an elliptical trainer. For the most part, the Nebraska researchers concluded that walking and elliptical trainers offer similar muscle engagement. When measuring people using both modalities with electromyography--a clinical technique that measures the activation of muscles--they found that elliptical trainers caused a greater engagement in the muscles of the butt, while walking better targeted the muscles at the back of the thighs and the calves.
Strategy
Walking makes an effective exercise for beginners or the unfit. For the very fit, walking may be too limiting, and even adding in hills or power walks will not increase heart rate to sufficiently intense levels. With the elliptical, you can increase your intensity without adding impact. The elliptical also can burn more calories, accelerating weight loss efforts. Doing a high-intensity elliptical workout for every session may become monotonous. Try incorporating both forms of exercise into your workout plan to avoid overuse injuries, boredom and burnout.
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