Walking and Running

Both walking and running, when done on a regular basis, provide health benefits including: Improved cholesterol levels, Increased cardiac endurance, Increased muscle mass, Increased bone strength, Decreased blood pressure, Weight loss or maintenance and many more ..
Walking and running are great exercises that can be incorporated into any routine and can be done by people at any level of fitness. They don't require much equipment -- just a good pair of running shoes and can be done almost anywhere. The first question many people ask when considering a new exercise is: How many calories does it burn? Mile for mile running and walking burn approximately the same number of calories. But minute for minute, the faster your speed, the more calories you burn, giving running the calorie burning edge.

If you are currently not doing any exercise or are coming back from a long time off, walking is a great way to start. You can begin by making small changes in your regular routine -popularly known as behavior modification. When you go shopping, park at the far end of the parking lot and walk that few extra yards to the store. If you take public transportation, get off a stop before your destination and walk the extra distance. Stop taking the elevator, and walk up and down the stairs. These small changes may not seem to be much, but every little bit can make a difference, especially in the beginning.
Walking can easily be spread out over the course of a day (10 minutes in the morning, 10 minutes during lunch, and 10 minutes in the evening) and generally does not require special clothing other than good shoes. Running, on the other hand, requires a complete change of clothes and often a post-workout shower, so it makes more sense to do it over one block of time during the day.
You can begin by running for short intervals during your walk. Run for as long as you can, even just a minute, then walk when you need to. After recovering, run for another short period. Over time, increase the periods of running and decrease your recovery walking time. Eventually, you will be able to run without taking walking breaks. But be patient -- any exercise goal takes time. It may be months before you can run without taking a break. Choosing one over the other ultimately comes down to which activity you prefer. Mixing them up can also be a great way to add variety and flexibility to your exercise schedule.