Nutritionist reveals why walking is better than running for fat loss: Preserves muscle mass and controls appetite

Health benefits of walking daily: Walking is considered one of the easiest forms of exercise that can be done anywhere, anytime, without burning out or needing recovery days (Image: Pexels)

While there’s always a debate about what kind of workout is best for your body, especially when it comes to choosing between walking and running, nutritionist Nupuur Patil hailed the former.

She cited several reasons, sharing that walking is best for those who want to opt for sustainable goals that include long-term fat loss without causing burnout or spiking hunger.

Reduces cortisol levels: While high-intensity running spikes cortisol, the stress hormone, which can promote fat storage, particularly around the belly, walking keeps cortisol levels low, allowing your body to stay in a fat-burning mode.

Helps control appetite: Running can increase hunger pangs and lead to overeating. Walking, on the other hand, tends to have little or no effect on appetite, sometimes reducing it and making it easier to stay in a calorie-deficit state.

Also read | Health benefits of walking daily: Take the first step to reduce stroke and stress risks, keep heart healthy

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Easier to remain consistent: Walking is considered one of the easiest forms of exercise that can be done anywhere, anytime, without burning out or needing recovery days. However, it’s not the same for running, which may cause fatigue, injuries, or burnout if overdone.

Fat becomes the main energy source: Since it’s a low-intensity activity, walking uses fat as its main energy source. Running is different in the sense that it relies more on glycogen (stored carbohydrates) unless done at a slow, steady pace.

Also read | Best exercises: Here's how even 5-minute walks daily can control your blood pressure and blood sugar, improve circulation

Preserves muscle mass: Walking is easier on the joints and doesn’t cause muscle stress, so it doesn’t waste muscle. However, excessive running without adequate strength training can contribute to muscle loss and slow down your metabolism.

Good for hormonal balance and recovery: When it comes to supporting health, especially for women, walking helps regulate hormones by reducing estrogen dominance, enhancing insulin sensitivity, and decreasing inflammation. It also supports digestion, improves lymphatic flow, and aids recovery, all of which contribute to a healthy metabolism.

FAQs on Health Benefits of Walking Daily

1. What are the benefits of walking for stress management?

Walking helps reduce cortisol levels, the stress hormone that can promote fat storage, especially around the belly. Keeping cortisol low allows the body to stay in a fat-burning mode.

2. How does walking affect appetite compared to running?

Walking tends to have little or no impact on appetite and can sometimes reduce hunger, making it easier to maintain a calorie-deficit state. Running, however, often increases hunger pangs and can lead to overeating.

3. Is walking a sustainable exercise option?

Yes, walking is one of the easiest forms of exercise that can be done anywhere, anytime, without causing burnout or requiring recovery days. It’s easier to remain consistent with walking compared to running.

4. Does walking help in fat burning?

Walking, being a low-intensity activity, uses fat as its main energy source, unlike running, which relies more on glycogen unless done at a slow, steady pace.

5. What is the impact of walking on muscle and hormonal balance?

Walking is gentle on the joints and helps preserve muscle mass without causing muscle stress. It also aids in regulating hormones, enhancing insulin sensitivity, decreasing inflammation, and supporting recovery, which contributes to a healthy metabolism.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.