Walking and running are two major types of cardiovascular exercises. Cardiovascular exercises or cardio make you breathe harder and your heart beats faster.
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When the heart pumps blood faster, it helps to remove all the debris or plaque that blocks the arteries, lowering the risk of any stroke or heart disease.
The benefits of doing a cardio workout include better blood sugar, a happier mood, improved memory, reduced risk of dementia and healthier cholesterol levels.
Most people begin their workout, often with basics – movement. Getting the body to move throughout the day is ideal for a long and healthy life.
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This movement comprises running and walking, many times brisk walking. Since these two types of exercises are great for the heart, most cardiologists, however, lean towards walking or brisk walking.
According to Dr Nash Kamdin, walking is less stressful for the body than running.
“Running puts some amount of stress on your heart muscles but does not seem to reduce the chances of premature death, whereas walking at a brisk pace puts less stress on the heart and considerably reduces the risk of premature death,” Dr Kamdin wrote in the online portal Lybrate.
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A 2013 study conducted on 33,060 runners and 15,045 walkers showed that brisk walking reduces the risk of heart diseases more effectively than running when the energy expenditure of both activities is balanced out.
The risk of first-time high blood pressure was reduced by 4.2 per cent by running and 7.2 per cent by walking, the researchers found.
Besides this, walking is a great exercise that helps with weight loss for those with knee, ankle and back problems and also for people who are obese.
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Dr Tapan Ghosh, Director and Head of Cardiology, Head of Clinical Research, Fortis Hospital Vasant Kunj, told indiatoday.in earlier that isotopic exercises are heart-healthy exercises.
“There should be three phases in one’s exercise routine: a warm-up, pick and cool-down. Isotonic exercises should be done in these three phases. A person should wear comfortable clothes, and they should feel free and be hydrated. Don’t have a tensed mind, be relaxed,” said Dr Ghosh.
Once a person is relaxed, they should do a warm-up exercise for 10 minutes. Mobilise all the joints and go for a walk at a normal speed for 10 minutes and then increase your speed for 20 minutes. Following this, cool down by lowering your speed in the next 10 minutes.
