Walking Can Lower Risk Of Cardiovascular Conditions As Much As Running

According to surprising findings reported in the American Heart Association journal, a brisk walk can lower your risk of high blood pressure, high cholesterol and diabetes as much as a vigorous run over a set distance. And this is not a small study either, the results are based on an analysis of more than 45,000 people over a six year period.

When participants completed a set distance, whether they ran or walked it, the health benefits resulting from the exercise were comparable.

Walking is a more sustainable activity for those who are overweight, unfit or elderly. However, those who choose running tend to exercise twice as much as those who choose walking and they also cover a much greater distance in a given time frame which is where the vast differences in physiological adaptations and health benefits can occur.

If you are always looking for excuses not to exercise and think that one walk won’t make a difference, think again. Moderate intensity walking will help you invest in your future health.


Williams PT, Thompson PD, Walking Versus Running For Hypertension, Cholesterol and Diabetes Mellitus Risk Reduction, Arteriosclerosis, Thrombosis and Vascular Biology, 2013.

About the Author

Job Role Sports Nutritionist and Social Media Coordinator Qualifications Bsc Sport and Exercise Science Steph has a competitive athletic background which spans 19 years. As a child she performed with the English Youth Ballet and had performed on the West End stage by the age of 10. Her enthusiasm for sport and fitness continued to grow as she did, encouraging her to learn more about nutrition and training. She began using her knowledge and personal experience to help others when she began coaching at the age of 16. From here, she went on to study Sport and Exercise Science at the University of Essex during which time she also received the Most Promising Newcomer Award from her University to mark her outstanding contribution to sport. During her first year of study she was introduced to partner stunt acrobatics and artistic gymnastics. After one year of dedicating herself to a lifestyle revolving around her sport, she was training with the best team in the UK who are currently ranked fifth in the world. Steph has worked in both the private and public sector coaching children and adults from grassroot to elite level as well as providing them with cutting edge advice on how to reach their goals. Steph has received awards for her choreography and has competed nationally and internationally meaning that she can back up her scientific knowledge with a wealth of experience. As our resident Sports Nutritionist, Steph is here to provide the most current and evidence based fitness, health and nutrition information to help you reach your health and fitness goals.
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