Benefits of Walking:

1. Improves Heart Health: Regular walking strengthens the heart, reducing the risk of heart disease.
2. Boosts Mood: Walking releases endorphins, reducing stress, anxiety, and depression.
3. Weight Management: A brisk walk helps burn calories and maintain a healthy weight.
4. Strengthens Bones and Muscles: Walking is a low-impact exercise that strengthens muscles and bones.
5. Improves Sleep: Regular walking can improve sleep quality and duration.
6. Boosts Immunity: It helps improve circulation and strengthens the immune system.
7. Low Impact: Gentle on joints, making it ideal for beginners and those with joint pain.
8. Promotes Longevity: Walking regularly is linked to a longer lifespan due to its numerous health benefits.

Benefits of Running:

1. Cardiovascular Health: Running is a great way to improve heart health and lower blood pressure.
2. Increases Stamina and Endurance: It builds cardiovascular stamina and boosts overall energy levels.
3. Burns Calories Quickly: Running helps burn calories at a faster rate, aiding in weight loss.
4. Strengthens Muscles: Running engages muscles throughout the body, particularly the lower body.
5. Enhances Mental Health: Running is known to boost endorphin levels, enhancing mood and reducing stress.
6. Improves Bone Density: Running strengthens bones and reduces the risk of osteoporosis.
7. Improves Sleep: Like walking, running helps regulate sleep patterns and improve sleep quality.
8. Boosts Immune System: Regular running improves the immune response, reducing illness risk.

 Walking and Running:

• Start Slowly: Begin with short durations and gradually increase time or intensity.
• Warm-Up and Cool Down: Always warm up before and cool down after your walk or run to prevent injuries.
• Proper Footwear: Wear comfortable, supportive shoes to avoid strain on joints.
• Stay Hydrated: Drink water before, during, and after to stay hydrated.
• Mix Walking and Running: For beginners, alternate between walking and running to build endurance.
• Set Realistic Goals: Aim for consistency and gradual progress rather than overexertion.