Walking and running are great ways to get up out of that chair and do something that benefits YOU. The one you choose depends on the benefits you want to receive and how active you are currently. Let’s explore each separately.


There is the “stop and smell the roses walker.” This walker does not follow a strict routine; the pace is relaxed and leisurely. The walker can stop to chat with others, take a coffee break, and plop down on a bench along the way and take in the beauty around them. The length and amount of time for each walk can be different. This type of walking relieves stress and calms the emotions.

The second type of walker is the “recreational walker.” They keep a steady pace when walking, but do not do it religiously on a set schedule; structure would take the recreation out of the activity. This type of walking, like the first type listed, can be done spontaneously. No specific outfit is needed so it is a great lunch time stress-releaser. A good pair of walking shoes are a must to prevent injury.

The “brisk walker” takes walking seriously. A set schedule is maintained and goals are set. Brisk walking is an excellent moderate intensity exercise for reducing health risks. Walking at a brisk pace for 45 minutes will help burn away the dreaded belly fat that accumulates around the heart and liver.

The last type of walker is the “racewalker” who participates in marathons. Like any competitive sport, racewalkers train constantly to be the best in their specific category of competition.

Overall, walkers experience few injuries. It is a low impact exercise so the knees do not take a beating. Walking done at a brisk speed and regularly can reduce the risk of hypertension, diabetes, and cholesterol. Walking provides cardiovascular health benefits too.


There is no such thing as a “stop and smell the roses runner” or a “recreational runner.” Running is serious business and cannot be done sporadically. There are “marathon runners” who thrive on the challenge of competition.  Training for a marathon requires discipline in all aspects of living. Long hours are dedicated to preparing for it. Diet restrictions must be adhered to daily.

Someone who is sedentary should start with brisk walking and advance to running. To prevent injury and to benefit from running, a regular schedule should be followed. Runners set personal goals for distance and time for completing that distance.

Because running is strenuous on the body, common injuries runners suffer are runner’s knee, hamstring strains, and shin splits. This is why they purchase the best running shoes they can afford.  Outfits specifically designed for running are another investment they make.

Running can aide in weight loss, reduce the risk of hypertension, high cholesterol, and diabetes. Running boosts energy levels, improves mood, and cardiovascular health.

Whichever form of exercise you decide on, the important thing is to get up from that chair and move!


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