Short on Time? Even Seven Minutes of Running Can Match a 30-Minute Walk, Study Finds
New research suggests that even a brief bout of running – as little as seven to eight minutes – can provide comparable health benefits to a longer, 30-minute walk.
A neurologist trained at CMC Vellore explained that running is a more time-efficient way to reduce the risk of premature death. Citing a 2014 study published in the Journal of the American College of Cardiology, the expert noted that running offers two to four times the benefits of walking in the same amount of time. For example, a five-minute run can be as effective as a 15-minute walk, and a 25-minute run delivers similar advantages to a 105-minute walk.
The research indicated that runners experience a 30–45% reduction in all-cause mortality compared to walkers achieving similar results over extended periods. This is because the increased intensity of running more quickly elevates heart rate and metabolism, leading to quicker health gains. Maintaining consistent physical activity is crucial for overall well-being, and this finding offers a practical solution for those with busy schedules; learn more about recommended exercise levels from the American Heart Association.
While running is more efficient, experts emphasize that consistency is key, and the best exercise is one that can be sustained. Individuals with pre-existing health conditions, such as joint problems or heart disease, should consult a healthcare professional before increasing their exercise intensity. This discovery comes as public health officials continue to seek ways to combat rising rates of sedentary lifestyles and related health issues.
Health professionals recommend finding ways to make exercise enjoyable and adaptable, such as varying routes or exercising with a friend, to promote long-term adherence to a fitness routine.
