Is walking 2 km better than running 1 km? Both walking and running offer many health benefits, such as reducing the risk of obesity, heart disease, diabetes, and high blood pressure.

However, deciding which one is better depends on the individual, says Dr. Sudhir Kumar, a neurologist and fitness enthusiast from Apollo Hospitals, Hyderabad. Running is more time-efficient, covering 1 km in 6-8 minutes, while walking 2 km can take 20-25 minutes.

Running also burns more calories and improves cardiovascular fitness more than walking, shown by better VO2 max results. But running has its downsides. It puts more stress on joints and muscles and carries a higher risk of injuries.

People with conditions like knee arthritis, obesity, or heart issues may find walking safer and more comfortable. Older adults or those new to exercise may also prefer walking.

Dr. Kumar emphasizes that personal preference is key. Many people struggle to meet the recommended weekly exercise targets, either 150 minutes of moderate activity like running or 300 minutes of light activity like walking.

The most important thing is to choose what you enjoy and can sustain.