For beginners trying to lose weight, running may burn more calories per minute, but walking can often be the more sustainable choice. Experts say long-term weight loss depends on maintaining a consistent energy deficit rather than relying on intense workouts. Brisk walking places less stress on the joints, reduces injury risk and allows people to exercise for longer periods. Gradually building up to 45–60 minutes of brisk walking most days can improve fitness, insulin sensitivity and help reduce visceral fat. Once a person can comfortably walk briskly for 30–45 minutes, short running intervals can be introduced. The key is to choose an activity that can be repeated consistently and maintained for months.
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