The battle to lose weight shouldn't be any harder than necessary, so it makes sense to want to figure out the most efficient way to exercise for weight loss. Any type of physical activity will burn calories, which is necessary for weight loss. But when trying to figure out if running or walking is the best exercise for your weight-loss plan, there are many factors to consider if you hope to find success.
Calorie Burning
Running is a higher-intensity exercise than walking, and it burns more calories in a shorter period. According to Mayoclinic.com, running can burn over three times the calories in the same amount of time. Running at 8 mph for one hour, a 240-lb. person can burn 1,472 calories. But walking at a pace of 3.5 mph, that same person only burns 414 calories. However, if you aren't able to run for an hour, but can easily walk for an hour, you would be able to burn more calories in your workout through walking than through running.
Impact on Joints
If you are overweight or suffer from joint pain or arthritis, running may be difficult for you. Running is a high-impact exercise, and it's hard on the joints. Running may cause problems like shin splints, pain and swelling in your joints, or knee problems. Walking is a low-impact exercise and may be safer and more comfortable for you than running.
What You Enjoy
One of the most important aspects in planning your weight-loss strategy and exercise routine is finding an exercise that you truly enjoy -- and something that you'll stick with over the long haul. Some people enjoy the challenge and satisfaction of running, and push themselves to run in a 5K, 10K or even a marathon. But you may not enjoy the intensity of running, and prefer walking for longer periods while you listen to music or just think. The best exercise is the one that you'll do and look forward to doing.
Healthy Diet
Whether you decide to walk or run, it's also important to make changes to your diet if your goal is to lose weight. In addition to exercise, weight loss requires cutting back on calories. Eating plenty of fruits and vegetables, lean proteins and whole grains will fill you up, and restricting salt, sugar and alcohol will help you to cut a significant number of calories out of your daily diet and push you toward your weight-loss goals.
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