How Much Should You Run or Walk?
When it comes to staying active, the American Heart Association has set some guidelines to help you determine the right amount of exercise. The intensity of the activity plays a crucial role in these recommendations. Walking at a brisk pace of at least 2.5 miles per hour is considered moderate intensity, while running falls into the category of vigorous activity.
For adults, the American Heart Association suggests aiming for 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Following these guidelines, it is clear that running is a more efficient exercise option, as it offers the same benefits as walking while requiring half the time investment.
Calories Burned
The number of calories burned during walking or running can differ from one individual to another. Typically, an individual weighing approximately 180 pounds who walks at a brisk pace of 3.5 miles per hour for one hour can burn around 300 calories when walking on a flat surface. However, if the walk includes an uphill incline, the same individual can burn approximately 490 calories in the same duration. On the other hand, when running at a pace of 5 miles per hour for 30 minutes, a person weighing 180 pounds can burn about 340 calories. Comparatively, running burns more calories in half the time compared to walking.