By Charalambos Charalambous

Nowadays, with daily life becoming increasingly demanding, the need for physical exercise has never been more significant. Many of us face a common dilemma: running or walking? Which activity is better for our health?

Walking: The path of gentle strength

For many, walking is the most accessible form of exercise. It requires no special equipment and can be done almost anywhere, from a stroll in the park to a walk around the neighborhood.

Walking improves cardiovascular health, reduces stress, and enhances blood circulation. It is particularly beneficial for those who are new to exercising, providing a gentle introduction to physical activity. Studies show that walking for 30 minutes a day can lower the risk of heart disease and support weight management.

Beyond its physical benefits, walking is also a mental “breather.” In a world filled with noise, a slow and steady walk allows the mind to calm down. While walking, you can reflect, enjoy nature, and engage in inner dialogue.

Running: The challenge of speed

On the other hand, running offers intense cardiovascular benefits and is ideal for those looking to build endurance and burn more calories in less time.

Running helps lower blood pressure, improve cholesterol levels, and strengthen the heart. It also triggers the release of endorphins, often referred to as the “happiness hormones,” which make us feel better after a tough day.

However, running requires greater attention. As a high-intensity activity, it can lead to injuries if not done correctly, such as knee pain or joint strain.

Which should you choose?

The answer depends on you. If you prefer something gentler that you can maintain as a daily habit, walking is an excellent choice. If, however, you’re seeking greater challenges and want to push your physical limits, then running is the way to go.

It’s worth remembering that the best exercise is the one you can do consistently. Walking and running are not rivals but allies in our pursuit of a better life. Perhaps, the next time you lace up your sneakers, you can let yourself decide in the moment: a brisk walk or a short run?

At the end of the day, movement is what matters. Our bodies, minds, and souls need it.

Charalambos Charalambous is a Sports Scientist and Physical Education Educator