Click Here For Your Walking and Running Show
Weight loss is not just about looking good — it’s about
reducing the risk of chronic illnesses like diabetes, high blood pressure, and
uric acid accumulation. Among many fitness routines, walking and running
are two of the most accessible and effective forms of cardiovascular exercise.
But which one is truly better? The answer varies depending on your age, medical
condition, and lifestyle goals.
This article provides a scientific, medical, andphysiotherapy-based explanation of the impact of walking and running on the
human body — not only for weight loss but also for controlling blood sugar,
managing blood pressure, flushing out toxins, and reducing uric acid.
Understanding the Basics: Walking vs Running
|
Parameter |
Walking |
Running |
|
Impact Level |
Low-impact |
High-impact |
|
Calorie Burn |
Moderate |
High |
|
Joint Strain |
Minimal |
Moderate
to high |
|
Recommended For |
All ages |
Fit
individuals, younger people |
|
Equipment Needed |
None |
Running
shoes |
|
Risk of Injury |
Very low |
Moderate
(shin splints, sprains) |
🧬 Medical Explanation:
What Happens in the Body?
🔥 1. Weight Loss and Fat
Burning
- Running
burns more calories in less time. A 70kg person burns ~600 calories/hour
running vs ~300 calories/hour walking.
- Walking,
while slower, supports sustained fat burning and is easier to
maintain long-term, especially for obese or elderly individuals.
💉 2. Diabetes and Blood
Sugar Control
- Walking
after meals can lower postprandial blood sugar spikes.
- Regular
brisk walking or jogging enhances insulin sensitivity.
- Running
improves glucose metabolism but should be cautiously approached by
diabetics with foot or cardiac complications.
🩺 3. Blood Pressure
Management
- Walking
just 30 minutes a day can significantly lower systolic blood pressure.
- Running
improves vascular elasticity and lowers LDL (bad cholesterol).
🧪 4. Uric Acid and Gout
Prevention
- Physical
activity helps flush out excess uric acid via kidneys.
- Regular
walking and hydration reduce uric acid accumulation, especially in
people who consume red meat or alcohol.
- High-impact
running should be avoided during gout flare-ups.
🧽 5. Body Detoxification
- Cardio
exercise increases lymphatic flow, sweating, and kidney function.
- Both
walking and running help in natural detox by improving circulation
and eliminating toxins.
🧓🏻👩🦰👶
Age-Wise Exercise Recommendations
|
Age Group |
Suggested Exercise |
Intensity Level |
Duration (Daily) |
Notes |
|
Children (6–12) |
Walking & Light Jogging |
Low to Medium |
45–60 mins |
Encourage
play-based movement |
|
Teenagers (13–19) |
Running, Jogging |
Medium to High |
60 mins |
Include
warm-up and cool-down |
|
Adults |
Running, Brisk Walk |
High |
30–60 mins |
Choose
as per fitness level |
|
Middle Age (46–60) |
Brisk Walking |
Medium |
30–45 mins |
Avoid
joint overstrain |
|
Seniors (60+) |
Walking & Light Yoga |
Low |
20–30 mins |
Focus
on balance and mobility |
💡 Tips from
Physiotherapists and Fitness Experts
- Warm-up
and cool-down are essential in both walking and running to avoid
injury.
- Use proper
footwear for adequate support.
- Avoid
running on hard surfaces if you have knee, hip, or joint issues.
- Maintain
hydration before and after exercise to support detox.
- Monitor
heart rate if you have a history of cardiovascular issues.
🏡 Home Remedies &
Lifestyle Support
✅ Combine Walking or Running
With:
- Lemon
water or fenugreek (methi) water in the morning to cleanse uric acid.
- Low-purine
diet: Avoid organ meats, excess red meat, and alcohol.
- High-fiber
cereals and low-fat dairy improve metabolism and reduce gout
risk.
- Stretching
post-walk or run helps in joint flexibility and pain relief.
⚠️ Is Long-term Medication Better
Than Exercise?
No. While medications like Allopurinol for uric acid or
Metformin for diabetes are effective, they are not a replacement for
lifestyle changes. Regular walking or running improves long-term outcomes, reduces
dependency on medicine, and avoids side effects like liver/kidney damage or
weight gain from certain drugs.
🌍 Global Stats on
Walking, Running & Gout/Diabetes
|
Country |
% of Active Walkers |
Running Popularity |
Gout Cases per 100,000 |
|
USA |
50% |
High |
820 |
|
India |
20% |
Growing |
620 |
|
Japan |
65% |
Moderate |
480 |
|
UK |
58% |
High |
780 |
|
Australia |
70% |
High |
640 |
Source: WHO, The Lancet, Global Burden of Disease Study
🎯 Final Thoughts: Which
One is Better?
- For
rapid weight loss & fit individuals: Running gives faster results.
- For
sustainable health, elders, beginners: Walking is safer and more
sustainable.
- Best
results? Combine both — interval walking and jogging — and pair
with proper hydration, diet, and rest.
🛑 Disclaimer
Always consult a healthcare provider before starting
a new workout, especially if you suffer from chronic illnesses, joint pain, or
heart conditions.