Running is always better than walking
Walking is a form of low-intensity exercise that offers many benefits. For many people, walking is easier than running and less likely to lead to injury.
There are many reasons why walking is popular. Walking has all the health benefits of low-intensity cardiovascular exercise. 
Plus, they're convenient and accessible. You don't need a fancy gym or lots of equipment to walk. The walk can be customized to your individual abilities. And they're good for people of all fitness levels and ages.
According to Today, a new analysis published in the European Journal of Preventive Cardiology found that walking 4,000 steps per day began to reduce the risk of all-cause mortality, while walking just 2,337 steps per day began to reduce the risk of all-cause mortality. Steps every day will reduce the risk of dying from cardiovascular disease
But don't let that limit you, research also shows that the more you walk, the greater the benefits. And every little thing counts. For every additional 500 to 1,000 steps taken, the risk of death from any cause or cardiovascular disease is significantly reduced.
That means an extra walk around the block at lunchtime or after dinner can really have a big impact.
According to Everyday Health, walking is a form of low-intensity exercise that provides many benefits such as promoting the release of endorphins, increasing blood flow to the body and brain, and improving bone health without causing additional stress. to match
For the majority of people, walking is easier than running and less likely to lead to injury. Plus, this low-intensity activity is something everyone can do. Meanwhile, running requires more skill and some people's bodies adapt better to this type of activity.
Hip and knee alignment, body weight, and foot arch shape can cause problems.
If you're looking to get fit and improve things like oxygen intake and CO2 output, running is a better tool. If you're looking for benefits like lower blood pressure, feeling better, or sleeping better, walking is better.
Research shows that walking at moderate to vigorous intensity can reduce the risk of high blood pressure, high cholesterol and diabetes while expending the same amount of energy as jogging. And if the goal is fat loss, you will need to walk at a higher intensity or walk much longer than other activities to achieve the desired results.
There is no specific number of calories burned when walking for everyone because it depends on many factors. The amount of excess fat burned when walking depends greatly on walking speed, terrain and body weight.
Overall, an hour of walking burns between 210 and 360 calories for most people. At a normal pace, you will cover 5km in an hour of walking. Walking one hour a day for five days a week will burn an additional 1,050 to 1,800 calories.
If your diet remains the same, this increased exercise can result in a pound of fat loss per week. To increase the number of calories burned during walking, alternating periods of high-intensity movement with moderate or lower intensity can be very effective. This combination is good for the body because your heart rate is higher than when you walk leisurely, ultimately burning more fat and calories.
Another approach is, you can also walk on inclines to increase the intensity, either on a treadmill or out on the road. Walking on an incline will work your leg muscles more than walking on flat ground. This will give you a more intense workout for your glutes, hamstrings and quadriceps, while also increasing your heart rate.
