Walking and running, two popular forms of aerobic exercise, have shown significant positive effects in promoting individual health, prolonging life, and improving cardiovascular system function. However, when discussing which type of exercise is more likely to prolong life and have a more positive impact on the vascular system, we have to recognize that this is a process that involves multiple complex factors and cannot be simply generalized.

From the perspective of vascular health, walking has become an exercise choice for all ages due to its low-intensity and low-impact characteristics. Through continuous walking, the body's blood circulatory system is effectively activated, and the blood flow rate is accelerated, which helps to reduce fat deposits on the arterial walls, which in turn reduces the risk of arteriosclerosis and cardiovascular disease. In addition, walking can also promote the detoxification function of the lymphatic system, and deliver sufficient oxygen and nutrients to vital organs such as the heart and pancreas, thereby helping to inhibit the development of chronic diseases. In contrast, running, with its high-intensity characteristics, can increase heart rate and metabolism levels more quickly, significantly enhance cardiopulmonary function, and provide more oxygen and nutrients to all tissues throughout the body. However, running also has a relatively high impact on the joints, especially for the knees and ankles, so not all people are suitable for running exercises.

Effects on vascular health

Walking: Walking is a low-intensity, low-impact aerobic exercise that is suitable for people of all ages. By walking, blood circulation can be improved, blood flow rate can be accelerated, and fat deposits in the arteries can be reduced, thereby reducing the risk of arteriosclerosis. In addition, walking can also help control weight and reduce fat accumulation, which is very effective in preventing cardiovascular problems such as high blood pressure and high blood lipids. According to a 2-year study in the international journal Arteriosclerosis, Thrombosis and Vascular Biology, walking reduces the risk of high blood pressure, high cholesterol, type 0 diabetes, and heart disease more effectively than running with the same energy expenditure. Running: Running is a high-intensity aerobic exercise that can quickly raise heart rate and metabolism levels, enhance heart function, and promote blood circulation. Running improves cardiorespiratory fitness more quickly, helping to deliver more oxygen and nutrients to organs and tissues throughout the body. However, running has a greater impact on the joints, especially the knees and ankles, so it may not be suitable for all people.

Impact on lifespan

走路：走路的可持續性較強，更容易融入日常生活，因此更容易堅持。根據2021年一項涵蓋數十萬人的長期追蹤研究顯示，每周運動至少150分鐘的人，平均壽命比不運動的人長了約3至5年。走路作為其中的一種運動方式，同樣有助於延長壽命。此外，走路還能緩解慢性疾病，如糖尿病和心臟病等，通過促進淋巴系統排毒和向心臟、胰腺等區域輸送氧氣和營養物質，實現抑制慢性病發展的效果。跑步：跑步同樣有助於延長壽命，特別是對於那些已經具備一定運動基礎且希望進一步提高心肺耐力和減重效果的人群來說。然而，跑步的強度也意味著更大的身體負擔，特別是對於關節的衝擊，因此可能不適合所有人群。此外，過度跑步也可能導致身體受損的風險增加。

Select Recommendations

For those with underlying medical conditions, heavier weight, or inactivity, walking may be a more ideal, safer, and more sustainable form of exercise. For young people and people with better physical fitness, running may be a more efficient form of exercise, but you need to pay attention to your running posture and choose the right running shoes to avoid joint damage. In summary, both walking and running can bring health benefits, and the choice of exercise should be based on an individual's health condition, exercise goals, and personal preferences. The important thing is to choose an exercise that works for you and do it consistently. At the same time, no matter which exercise method you choose, you need to pay attention to the appropriate amount of scientific exercise methods, combined with a healthy lifestyle and eating habits, to achieve the best health results.

Proofread by Zhuang Wu