Core Viewpoint - The article emphasizes that there is no one-size-fits-all exercise; individuals should find a form of exercise that suits their body and lifestyle, highlighting the benefits of both walking and running for health [4][15][40]. Summary by Sections Health Benefits of Walking vs. Running - A study published in a reputable journal found that walking and running have similar effects on reducing risks of high blood pressure, high cholesterol, and type 2 diabetes when energy expenditure is equal [4][5]. - Walking may have a slight edge over running in lowering high blood pressure and cholesterol levels [5][15]. - Long-term runners (exercising three times a week for over two years) showed an average body fat reduction of 12% [17]. Individualized Exercise Approach - The article stresses the importance of tailoring exercise to individual needs, suggesting that those with no prior exercise habits may benefit significantly from simply walking for an hour each day [13][19]. - It is recommended to avoid blindly following trends and instead find a comfortable pace for gradual improvement [26][40]. Practical Exercise Guidelines - Suggested exercise frequency is 3 to 5 times a week, with sessions lasting 30 to 60 minutes [34]. - It is advised to choose a consistent time for exercise that does not conflict with daily routines, avoiding early morning and late-night sessions [36][39]. - Creating an enjoyable exercise experience can help maintain motivation, such as incorporating music or rewarding oneself after achieving small goals [39][40].

Core Viewpoint - Running and walking are popular forms of exercise, with both offering significant health benefits, but walking may provide slightly greater advantages in certain health metrics when energy expenditure is equal [4]. Group 1: Health Benefits Comparison - A study tracking over 33,000 runners and 15,000 walkers over six years found that both activities are effective in reducing risks of hypertension, high cholesterol, and type 2 diabetes [4]. - When energy expenditure is equal, walking shows slightly better results in lowering hypertension and high cholesterol risks compared to running [4]. - Specific risk reductions per metabolic equivalent (MET) for running include: hypertension risk reduced by 4.2%, high cholesterol risk by 4.3%, type 2 diabetes risk by 12.1%, and coronary heart disease risk by 4.5% [4]. - For walking, the reductions are: hypertension risk by 7.2%, high cholesterol risk by 7.0%, type 2 diabetes risk by 12.3%, and coronary heart disease risk by 9.3% [4]. - After adjusting for body mass index (BMI), running shows a more significant effect on improving metabolic efficiency [4]. Group 2: Suitability for Different Populations - Walking is recommended for individuals who are long-term sedentary, overweight, elderly (65+), those with chronic diseases, and pregnant women in their later stages [6][7]. - Running is more suitable for younger individuals without cardiovascular issues who have a fitness base and aim to enhance cardiovascular endurance and weight loss [8]. Group 3: Exercise Recommendations - Optimal exercise duration is between 30 to 60 minutes per session, with a frequency of 3 to 5 times per week [10][11]. - Running 5 kilometers typically takes about 30 minutes, while walking the same distance takes approximately 60 minutes [11]. - The best time for exercise is suggested to be between 8 AM to 10 AM for significant health benefits, including reduced risks of coronary heart disease and certain cancers [13].