ORLANDO, Fla – Whether you’re counting your daily steps or racing around the track, exercise has its benefits. But research suggests that one way of exercising can provide more efficient benefits.
Daily exercise is good for the body, but does it matter how you move?
“So, you want to do something that’s going to keep your body moving so you don’t have a chance to get stiff,” said Liz Yerly, a physical therapist at Impact Physical Therapy/Chicago Recovery Room.
Whether it’s running or walking, they both provide good health benefits, but running can get you the benefits faster.
A study from Taiwan found that a daily 5-minute run can lower your risk of dying by 30%, reduce your risk of heart disease by 45% and increase your lifespan by three years. You would have to walk 15 minutes per day to get the same benefits.
Running also burns more calories per minute than walking. So how can you get running?
First, ease into it by adding more steps to your daily walk. Then add in a 10-minute brisk walk three to four times a week and gradually increase the duration.
Once your body gets used to that, pick up the pace and add in run-walk intervals with one minute of running followed by three minutes of walking, increasing the running interval and decreasing your walking each week. But make sure not to overdo it.
“You can’t just go run 20 miles and expect your body to actually say ‘Hey, that was great, let’s just do it again tomorrow,’” said physical therapist Gina Pongetti Angeletti with Achieve Physical Therapy and Sports Medicine.
The day after a long run, try going for a brisk walk instead to give your muscles time to recover.
Running is not for everyone. If you have health conditions like arthritis or knee problems, walking still has great health benefits such as lowering your risk for anxiety, depression, diabetes and some cancers.