Is Running Really Healthier Than Walking? A Doctor's Unexpected Answer!

Is Running Really Healthier Than Walking? A Doctor's Unexpected Answer!"Do you run every day?" Dr. Zhang, a doctor from Medical University, asked casually on stage

Is Running Really Healthier Than Walking? A Doctor's Unexpected Answer!

"Do you run every day?" Dr. Zhang, a doctor from Medical University, asked casually on stage. His words were like a pebble thrown into a silent library hall, causing a small ripple. Zhao Mingyu, sitting in the audience, couldn't help but stop turning the book in his hand and look up at the doctor in the white coat.

Zhao Mingyu was a high school biology teacher. He had just come to the library to borrow a few extracurricular books, but unexpectedly stumbled upon this lecture by TCM masters hosted by Medical University. Zhao Mingyu had always been interested in Traditional Chinese Medicine, and lately he had been feeling unwell. So he decided to find a seat close to the front and thought he would listen to what the expert had to say.

Dr. Zhang cleared his throat and continued, "We've found that many people are superstitious about running, believing it to be the best form of exercise. But did you know that people who walk regularly have better health indicators than those who run every day?"

Hearing this, Zhao Mingyu frowned, thinking, "That's wrong! The saying goes 'life lies in movement'. Running can strengthen your cardiovascular system and burn calories, how could it be worse than walking?" However, before he could organize his thoughts, Dr. Zhang had started explaining in detail.

"You may find this unbelievable, but this is a recent discovery from our Medical University." Dr. Zhang's face held a hint of a mischievous smile. "We conducted a follow-up study on over 10,000 adults who exercised regularly, and found that those who primarily exercised by running, while their cardiovascular function did indeed improve, were average in other health indicators, even slightly worse than those who walked leisurely every day."

Zhao Mingyu began to feel doubtful. He had been busy with preparing lessons and household chores lately, almost every day running a few laps around his neighborhood, thinking it would strengthen his physique and keep him healthy. But now the doctor's words left him feeling confused.

Dr. Zhang continued, "You probably don't know, but running puts a lot of stress on your joints, especially posing a high risk of injury to your knees and ankles. We found that among those who run long-term, many had to reduce their exercise or even stop due to joint problems. On the other hand, those who walk every day have less joint stress, their muscles get moderate exercise, and at the same time, their mood is relaxed."

Hearing this, Zhao Mingyu couldn't help but mutter to himself, "So, is the pain in my knees these past few days because of running?"

"Besides," Dr. Zhang continued, "we also found an interesting phenomenon, those who enjoy walking tend to be more stable in their moods. Long periods of fast running can put people in a state of tension, increasing their heart rate and adrenaline secretion. While this can help improve alertness and excitement in the short term, in the long run, it can actually increase anxiety. Walking, on the other hand, is more likely to put people in a relaxed state, helping to reduce stress and improve sleep quality."

Zhao Mingyu suddenly remembered that he had been having trouble sleeping lately. Every night, he tossed and turned, feeling tired but with racing thoughts that made it difficult to fall asleep. Could it really be because of running every day?

"Of course, we don't just talk without evidence." Dr. Zhang appeared confident. "We did a lot of data analysis. According to statistics, the incidence of cardiovascular disease among frequent runners is about 15% higher than among walkers. This result surprised us, because we previously thought running was the best cardiovascular exercise, but now it seems that under certain circumstances, it could actually increase the burden on the heart."

Dr. Zhang paused, seeing the audience captivated, and then told a real case: "There was an old man named Li, who retired and ran every day. He felt he was in great shape and wouldn't get sick. However, a few months ago, during a morning run, he suddenly felt chest tightness and shortness of breath. He was rushed to the hospital and diagnosed with myocardial infarction. Fortunately, he received timely treatment, otherwise the consequences would have been unimaginable. After a thorough examination, we found that although Li's heart was strengthened by running initially, due to long-term high-intensity exercise, coupled with his existing history of hypertension, the heart was overloaded, ultimately triggering the heart attack."

Zhao Mingyu gasped. His father was also retired, although he didn't run as intensely as Li, he did like to go for brisk walks in the square.

Looks like he needs to remind his father to pay more attention to rest and not go overboard with the so-called "strengthening his physique."

"So, does this mean we shouldn't run at all?" Dr. Zhang changed his tone and continued to guide the audience's thinking. "Of course not. Moderate running is still good for your body, but we need to know our limits. Instead of running 10 kilometers every day, try jogging or brisk walking, half an hour each day, which can both exercise your bones and not put too much strain on your body."

"Walking, especially in a natural environment, can relax both our body and mind. This leisurely form of exercise can not only improve our immunity, but also bring us closer to nature. This is why we found in our research that those who like to walk tend to have a more peaceful mind and a more regular lifestyle."

At this point, Dr. Zhang smiled and looked at his watch: "Time is up. That's all for today. I hope that in the future, when you exercise, you will consider your own situation more, choose a suitable form of exercise, rather than blindly following the trend."

After listening to this lecture, Zhao Mingyu felt his mind clear as day. Looking back on his recent life, he seemed to have put things in the wrong order, being too fixated on a single form of exercise and neglecting his own true feelings. Maybe starting tomorrow, he should change his approach, relax a bit, stop forcing himself to run, and instead go for a slow walk in the park, watch the scenery, listen to the birds, and feel the natural atmosphere.

So, the question is, if walking is so beneficial, why don't we recommend walking every day? In fact, the effects of walking also have their limits. Research has found that walking more than 450 minutes per week does not significantly increase health benefits. Therefore, moderate walking is enough, no need to pursue excessive amounts.

Zhao Mingyu understood this point, and his mood lightened considerably. He decided that in the future, he would pay more attention to the balance of life, exercise moderately, maintain a peaceful mind, and live a healthy lifestyle. As for running, he would leave it to those who truly love it to enjoy.

At this point, he couldn't help but think back to Dr. Zhang's words - it turns out, health is not just about physical strength, but also about mental peace and life satisfaction.

So, the next question is, are all types of walking equally effective? The answer is not so simple. Actually, the way, place, and time of walking can all affect its health benefits. In his next exploration, perhaps Zhao Mingyu will continue to explore this deeper question and find the healthiest path for himself.

What do you think about all this? Feel free to leave your thoughts in the comments section!

• Reference: [1] Qin Hanlei. Progress and Prospects of the Application of Commonly Used Non-invasive Physiological Indicators in the Monitoring of Exercise Fatigue. Sports Science Literature Herald, 2024-02-20.