What's better: walking, running, or strength training?

 

 

 

Exercise is good for our health, but leaving our comfort zone isn't easy. It's very comfortable to be at home, relaxing on the couch and watching television or scrolling through social media while enjoying delicious dishes we've made ourselves or had delivered. In reality, this state of sedentary comfort makes us feel good in the short term. Still, its negative consequences can be subtle and cumulative, directly affecting our metabolism, body function, posture, and even our emotional state.

We know we should exercise, but since we're not sick or have a condition that prevents us from living a peaceful life, we postpone it for later.

It's only when the doctor tells us that our health is at risk because our bad cholesterol and blood pressure are rising and that this would have catastrophic consequences for our health that we slowly begin to take an interest in exercise.

This was the case of a young friend who on social media displayed all kinds of unhealthy but delicious, processed foods, such as ultra-processed snacks, Doritos in huge bags, huge packets of potato chips, "De Todito," stuffed arepas, sodas of all colors, pizzas, "junk" foods like hamburgers the size of a large plate accompanied by French fries and all kinds of sauces, and carbohydrate-laden meals, among other delicacies that are harmful in the medium and long term. I explained the benefits of eating healthily, inviting him to incorporate exercise and healthy eating into his life. Still, he insisted on continuing to enjoy those delicacies, which he showcased daily in photos and Facebook and WhatsApp statuses. And, of course, he got a lot of "likes." He looked hilarious, making a satisfied face while showing off his unhealthy foods and drinks.

Time passed, and I stopped seeing him. One day, I received new notifications on social media. My friend started posting jogging videos, images of healthy meals, photos from the gym, and meditation sessions. I was impressed by this change and called him. I asked him why he had such a drastic change from one moment to the next. He replied that he went for a routine checkup, they sent him some blood tests, and when his doctor read them, he ironically told him he had all the ailments; the only thing missing was cancer.

This critical moment in the health of my friend, who was already overweight and had a prominent abdomen, was decisive in helping him begin to explore new life possibilities, changing the harmful habits he had been proudly practicing. This story is familiar: many people only change when their body begins to take its toll. We shouldn't wait for a worrying health diagnosis to become interested in abandoning bad eating habits—even if they are pleasurable—because it could be too late. Unhealthy food provides momentary pleasures in the present that lead to lasting illnesses in the future.

In this article, I support my argument with personal experience and empirical evidence to explain why you should routinely perform cardio exercises (such as walking, jogging, or running) and strength exercises in a ratio of one to four: one session of intense cardio to four sessions of strength training. I hope to address any questions you may have and encourage you to reap the benefits that exercise offers for overall physical and mental well-being.

WHAT IS CARDIO?

We often hear the phrases "cardio exercise," "doing cardio," or simply "cardio," and the idea of movement comes to mind. The word "cardio" is short for "cardiovascular exercise," also known as aerobic exercise or cardiorespiratory endurance exercise. It constitutes a specific form of physical activity that involves the rhythmic, continuous, and prolonged activation of large muscle groups to improve the efficiency of the cardiorespiratory system (Rosero Parra et al., 2024).

Brisk walking, jogging, running, stationary or outdoor cycling, dancing, jumping rope, swimming, and elliptical or rowing machine exercises are all forms of cardio exercise. All of these exercises share one common characteristic: they sustainably increase heart rate. Walking to work three or four kilometers at a normal pace does not count as cardio exercise; it is simply a physical activity that has its benefits but does not generate the same physiological adaptations or the specific benefits of structured cardio.

Unlike general physical activity, which is defined as any bodily movement that expends energy, physical exercise is distinguished by being planned, structured, and repetitive, performed with a specific goal or objective, and considering a particular duration, intensity, and frequency (Dávalos et al., 2024); (Mendoza Vázquez, 2020). Its primary objectives are to improve aerobic fitness, increase endurance, and optimize a person's general health and physical condition (Abellán Alemán et al., 2014).

And what is "aerobic fitness"? Simply put, it's the efficiency with which your heart, lungs, and muscles work together when you do exercises like walking, running, swimming, or cycling (Dávalos et al., 2024); (Rosero Parra et al., 2024). When that coordination improves, the body can transport and use oxygen more efficiently. Therefore, although all exercise is a form of physical activity, not all physical activity is classified as exercise.

THE PLEASURE AND BENEFITS OF CARDIO

The first form of exercise we decide to do is go for a walk, but we don't want to do it alone. We invite our friends over, and they always have good excuses for not going out with us. Eventually, we grab someone and go for a walk. We feel like we like it, and when we don't have company, we go out and do it alone. Time passes, and we notice on the scale that we're losing weight. Great.

We see that many people start jogging, and they begin doing it gently, feeling great. This is so much so that they start to enjoy it and increase their jogging time and pace. We begin to experience all the benefits that cardio in all its forms—walking, jogging, or running—brings to our body and mind.

There is a wealth of empirical evidence that affirms jogging or cardio in all its forms provides numerous benefits to those who practice it, as it improves the cardiovascular system, oxygenates cells, elevates mood, and combats anxiety. Austin (2024) maintains that the main benefit of cardio is better heart health.

Bachon et al. (2024) explain the main benefits of moderate cardio—intense cardio is harmful—among them: a significant reduction in the risk of death from various causes, especially heart disease; improved heart health and vascular and arterial health; help in controlling blood pressure (a common problem in people over 30); Contributing to weight loss and lowering cholesterol levels; mental health benefits because it helps reduce anxiety and elevate mood.

Other studies confirm that regular running strengthens the circulatory system and enhances the body's ability to absorb and utilize oxygen, thereby increasing the oxygenation of blood and tissues (Alpina, 2022). Furthermore, aerobic exercise such as jogging or brisk walking produces endorphins and serotonin, which generate feelings of well-being.

Therefore, walking, jogging, or running regularly (at least once a week) helps maintain a good mood and relieve anxiety, acting as a powerful natural antidepressant (Alpina, 2022). Together, these effects explain the cardiovascular and psychological benefits associated with scheduled jogging combined with strength training. It's not just about looking good but also about feeling good inside. The body responds positively to sustained movement, which translates into a clearer mind, more stable emotions, and a better quality of life.

So far, I've explained the benefits of cardio. However, over time, intense walking or jogging can lead to problems such as excessive weight loss, muscle loss, and what I refer to as facial aging. Below, I support my position with empirical evidence.

THE DANGERS OF INTENSE CARDIO: MUSCLE LOSS AND AGING

Excessive cardio can lead to muscle loss and other health issues. There is consensus that excessive aerobic training, unbalanced with strength training, can hinder muscle gains and even cause muscle wasting. For example, specialists warn that "excessive aerobic exercise prevents muscle gains... instead of running for long periods, it is advisable to opt for interval training" (Coach Gon, 2024).

In women, it has been observed that endless cardio sessions, far from promoting a leaner figure, end up "causing muscle wasting" and reducing muscle mass (Acuña, 2024). In short, excessive cardio alone can induce muscle catabolism—the breakdown of muscle tissue to obtain missing nutrients—and harm the body's lean mass, leading to other health problems. For example, it can lead to a reduction in basal metabolic rate, which makes weight control difficult in the long term.

In addition to the problems associated with excessive cardio mentioned above, there are other serious ones as well. Bachón et al. (2024) suggest that it can cause damage to heart tissue and arterial stiffness, which leads to cardio-induced hypertension. In other words, excessive running, walking, or jogging generates the same cardiovascular problems as a life without exercise. Incredible, right? Well, prevention is better. This shows that even good practices must be applied with balance. And I haven't even mentioned the wear and tear on the knees.

Prolonged and frequent runs increase the likelihood of knee cartilage wear and tear, ultimately leading to osteoarthritis. Gimenez et al. (2008) state that "Studies conducted on athletes have shown a relationship between joint "abuse" and osteoarthritis (for example, gonarthrosis in cyclists and long-distance runners)." What is osteoarthritis? Osteoarthritis is the wear and tear of the cartilage in the bones of the knee. This wear and tear causes the bones to rub against each other, leading to inflammation, pain, and reduced mobility.

From my own experience, I can confirm that one of the problems with cardio, especially long walks and runs, is that it becomes addictive. We enjoy doing it without knowing that it has negative consequences if overdone. It happened to me.

At the end of 2023, since I lived by the sea, I went for a run almost every day along the coastline, covering a total of about six to seven kilometers in about 50 minutes. A standard exercise time for anyone. It's something you enjoy to the fullest. You feel agile, self-confident, and healthy. In the middle of the run, you enter a meditative state, brilliant ideas, and solutions to problems emerge, and you gain a new lease on life.

However, some people who love me told me I was losing too much weight and that it was showing on my face. I really wanted to reach my ideal weight, which, according to the manuals, is 75 kilos, given that I'm 1.75 cm tall. However, I didn't realize that the ideal weight of 75 kilos is typically for individuals who don't regularly work out at the gym and don't have significant muscle mass. That is, a person who works out at the gym regularly, four or five times a week, builds muscle mass that's at least five kilograms above their ideal weight.

So, to reach 75 kilos with significant muscle mass means that your actual weight is 70 kilos plus five kilos of muscle, which creates an imbalance in your body that's most noticeable on your face. People told me I looked gaunt, with a tired, thin face, but I didn't notice. I was thoroughly enjoying cardio until, after so much insistence, I looked at myself closely in the mirror and in photos and discovered they were right. So, I decided to reduce my cardio frequency to once a week. My weight increased from 75 to 80 kilos, and my face regained its youthful glow. I was then at my ideal weight: 75 kilos plus 5 kilos of muscle, which is normal for someone who isn't a bodybuilder but who maintains a fitness lifestyle. This experience allowed me to understand that health and aesthetics must go hand in hand without falling into excess or obsessions.

EFFECTS OF EXCESSIVE CARDIO ON THE FACE OR FACIAL APPEARANCE

Aerobic overtraining can be reflected in the face, giving it an aged or haggard appearance. In aesthetic medicine, it's known as "runner's face," characterized by "a haggard and aged appearance due to excessive exercise" (Belleza Latina, 2022). This phenomenon is more common in people with a low body fat index who combine intense cardio with a diet deficient in essential nutrients for the skin.

The explanation is that extreme exercise accelerates the breakdown of collagen and elastin in the skin, and the loss of subcutaneous fat also affects facial volume. In fact, individuals who engage in intense cardio often experience "volume loss in the cheekbones and around the eyes," resulting in sagging skin, pronounced wrinkles, and more sunken facial features (Belleza Latina, 2022). This creates a physical image that appears older than one actually is.

In other words, excessive cardio can contribute to a more gaunt and sagging face due to the reduction of both facial fat and skin firmness. Therefore, maintaining a balanced routine that includes strength training and a diet rich in collagen, antioxidants, and healthy fats can help preserve the face's youthful appearance.

THE BEST WAY TO DO CARDIO

So, what's the best way to do cardio, reap its benefits, and avoid the negative consequences? Bachón et al. (2024) recommend practicing cardio at "moderate levels"; that is, developing a balanced practice in terms of intensity and duration. But what does "moderate levels" mean? There is no absolute consensus on what constitutes moderate cardio practice. Flores et al. (2024) maintain that jogging or running at a slow or moderate pace produces excellent results with minimal risks or harmful effects. They recommend practicing cardio between one hour and 2.4 hours per week with a maximum frequency of three sessions.

Therefore, the concept of a moderate level depends on each individual's endurance. There is no absolute unanimity. For example, Bachón et al. (2024) suggest that short periods of 5 to 10 minutes of light jogging can be practiced daily. This would be 70 minutes per week if done daily. They even argue that some research suggests that running less than 51 minutes per week yields positive results, even if done at a speed of 7 to 10 minutes per kilometer.

However, a handy indicator of moderation is being able to speak in short sentences with your running partner while you run. If you find yourself unable to talk while jogging or running because you're out of breath, then you're overdoing it. Another practical indicator of moderation is to avoid letting exercise exhaust you or interfere with your muscle recovery or overall mood.

My personal indicator of moderation, which has produced good results for me, is one 40- to 60-minute intense cardio session per week combined with four strength training sessions at home or at the gym. This formula has allowed me to maintain cardiovascular health without affecting muscle mass or energy levels.

Moderation is key to any process we undertake. It's worth remembering the saying, "Too much of a good thing turns out to be bad." Cardio is beneficial, but excessive cardio is detrimental.

THE PERFECT COMBINATION: LESS INTENSE CARDIO AND MORE STRENGTH EXERCISE.

The recommendation is to combine cardio, such as walking or jogging, with strength training, especially if we're over 30. Why? After the age of 30, a physical condition known as sarcopenia begins, where the human body gradually loses muscle mass. Evidence suggests that starting in the third decade of life, a progressive, age-related decline in muscle mass begins. Specifically, "starting at age 30, the body naturally begins to lose 3–5% of muscle mass per decade" (OASH, 2025). This age-related decline in muscle mass and strength is known as sarcopenia. Although the loss is initially slow, it tends to accelerate in later decades. Therefore, nutrition and geriatric experts emphasize the importance of counteracting this trend early through exercise and a balanced diet as sarcopenia begins to develop from age 30 onward (Miranda, 2024). In short, the natural degenerative process of muscle starts around age 30. It will continue to progress with age if preventative measures are not taken.

Several specialists warn that focusing solely on cardiovascular exercise, without incorporating strength training, can accelerate the loss of muscle mass associated with sarcopenia. In women who only do intense cardio to stay in shape, a negative cycle has been observed: "As the body begins to gain fat and lose muscle, many women choose to increase their cardio sessions, worsening the situation" (Acuña, 2024). In other words, excessive aerobic exercise without muscle strengthening can worsen age-related muscle wasting. Experts recommend balancing aerobic training with strength training to prevent the acceleration of sarcopenia and protect lean muscle mass.

It has been scientifically proven that a significant decrease in muscle mass weakens the immune system, thereby increasing the risk of disease. Specifically, "the loss of muscle mass is associated with compromised immunity and an increased susceptibility to infections" (Abbot, 2021). Skeletal muscles release molecules called myokines that modulate the function of specific defensive cells; Therefore, having less muscle mass reduces this positive modulation. Studies in older adults show that those with sarcopenia have higher levels of chronic inflammation and respond less well to physical stress. In short, losing muscle mass weakens the body's natural defenses, increasing the risk of infection and worsening overall health, while maintaining adequate muscle mass contributes to a stronger immune system.

BENEFITS OF STRENGTH EXERCISE

Strength exercise improves bone density, especially in women over 40. Resistance training, also known as strength training, is one of the most effective methods for increasing or maintaining bone mineral density and preventing osteoporosis, particularly in postmenopausal women. Scientific literature indicates that regular exercise—especially strength, weight-bearing, and high-impact exercises—"can effectively preserve or increase bone mineral density (BMD), which is known to reduce the risk of osteoporosis and fall-related fractures" (Bae, 2023). This is because the mechanical stimulation of muscle against bone (when lifting weights or doing calisthenics) promotes bone formation. International guidelines on osteoporosis recommend that older women engage in strength training at least two or three times a week, as weight-bearing exercises help strengthen bones and increase muscle mass, thereby improving balance and reducing the risk of falls. For women over 40 (the age at which accelerated bone loss typically begins), incorporating strength exercises helps maintain bone density. It substantially reduces the risk of fractures during menopause.

In addition to its effect on bones, strength training helps prevent disease and accidents. Regular physical activity, including muscle-strengthening exercises, has a protective effect against numerous chronic diseases. According to the WHO, regular exercise significantly reduces the risk of non-communicable diseases (such as heart disease, type 2 diabetes, and certain cancers). It improves mental health, reducing symptoms of depression and anxiety (WHO, 2024). In particular, strength training contributes to body weight control and insulin sensitivity, helping to prevent obesity and metabolic syndrome, and promotes a better cardiovascular profile.

Another significant benefit is that developing stronger muscles improves balance and stability, which helps prevent accidents such as falls in at-risk populations, including older adults (NIH, 2023). Geriatric studies indicate that adults with good muscle strength have a lower incidence of fractures resulting from falls. Thus, strength training not only strengthens bones and muscles but also acts as a form of "insurance" against accidental injuries while also protecting against various chronic diseases.

GOING TO THE GYM IS NOT MANDATORY TO DO STRENGTH EXERCISES.

If you are inexperienced in strength training, it's best to visit a gym to learn the proper technique. If you can't afford a personal trainer, you can follow the gym's app, and if the gym doesn't have an app, you can search YouTube for a beginner's routine. There are excellent tutorials that explain the technique for strength training without injury in a step-by-step manner. Some apps, such as Fitbod, Freeletics, or MadFit, even allow you to customize your routines based on the equipment available at home, adapting to both beginners and advanced users.

However, if you have security or work issues that prevent you from going to a gym regularly, or if the gym is too far away, then you have the option of doing your strength training in your own home. There are several methods. One is called calisthenics, which involves exercising using your own body weight.

Calisthenics, which is based on bodyweight exercises, is recognized as an effective strength training method that requires no gym equipment. It is "a training method that uses body weight as the only tool" to strengthen muscles and build endurance, and it can be safely practiced at home (Almirón, 2025). Classic calisthenic exercises—such as squats, push-ups, pull-ups, and planks—generate sufficient resistance to develop muscle strength and can be adapted to different levels. Professional trainers confirm that calisthenics "offers a practical and effective solution for training at home" and activates multiple muscle groups at once. In short, performing bodyweight routines does count as strength training, and it's a valid way to stay strong without equipment, especially in training contexts that are away from gym machines. However, I've seen people at the gym doing calisthenics. Everyone chooses the type of exercise they want to do.

Recently, I came across an online promotion for a machine-free exercise method called the chair method, a form of calisthenics performed using a regular chair, such as the one found at home.

At home, you can also work with dumbbells and barbells. Just buy a set of dumbbells, a barbell, and weight plates. You can also incorporate resistance bands, which are inexpensive, portable, and helpful in targeting deep muscles that may not be activated with free weights. They are sold in packs containing several units that we can share with our partners while we work out our routine. These are the basic implements for training at home.

When I bought the dumbbell set, I also purchased an extra set to lend to someone who wanted to join me in my home workouts. It's always good to share. Support is key to avoiding feelings of loneliness and isolation when it comes to exercise. Although it's tough to find someone at home or nearby who also wants to do an exercise routine with us.

Whether at the gym or at home, strength training can help prevent many illnesses and accidents, as I explained earlier, supported by empirical evidence.

Don't believe me? I've said it before, but I'll explain it in detail again. If you avoid strength training, you'll lose muscle as you age. As you engage in constant cardio without strength training, you'll end up with very little muscle and a rather gaunt facial appearance because high doses of cardio reduce body fat to a minimum, making your face look quite flaccid.

CONCLUSION.

Exercise is not just a medical recommendation but a personal decision that can profoundly impact our physical, mental, and emotional well-being. Throughout this article, we have analyzed, with scientific support and real-life experience, the virtues of cardiovascular exercise—walking, jogging, running, swimming, and cycling—and the benefits of strength training while also acknowledging the risks associated with a poor approach or overexertion. However, the secret is not in choosing one or the other but in strategically combining them according to your age, condition, and goals.

Regularly practicing cardio at moderate levels provides substantial improvements to the cardiovascular system, oxygenates the body, and contributes to emotional balance. However, overuse of this modality can lead to unnecessary loss of muscle mass, accelerate facial aging, and even impair joint and metabolic health. Therefore, it is not enough to "go for a run every day"; a balanced, conscious approach tailored to each stage of life is necessary.

For its part, strength training—in all its forms, from the gym to calisthenics at home—is crucial for preserving muscle mass, preventing sarcopenia, strengthening bones, enhancing the immune system, and reducing the risk of illness and falls. Especially after the age of 30, muscle strengthening becomes a vital investment to maintain long-term functionality and vitality.

Therefore, it's not a matter of choosing between walking, running, or going to the gym to do strength training. The honest answer lies in consciously combining both worlds: moderate and sustained cardiovascular work and regular and progressive strength training. This synergy offers the most significant benefits in terms of physical, mental, and metabolic health.

Suppose this article has motivated you to start exercising. In that case, it's best to first undergo a medical checkup to determine the types of exercises that are best suited for you based on your health. For example, if you are overweight, jogging is not a good idea. A medical opinion will help you avoid problems and negative consequences.

As Lao-Tzu, a Taoist sage from the sixth century BC, said, "A journey of a thousand miles begins with a single step." That first step doesn't have to be perfect, but it should be sincere and firm. It can be a short walk, a light strength routine, or simply turning off the TV to get your body moving. Significant change begins with the first movement.

Start today. Take your first step. You don't need to wait for Monday, or for the perfect equipment, or for the doctor to alert you about your cholesterol levels. All you need is the decision to begin. One step. One walk. One push-up. A simple routine from home. Change starts with that small act of will that opens the door to a healthier, stronger, and more fulfilling life.

Please do it for yourself. For your health. For your future. Because moving today means giving years of life to your body and well-being to your mind.

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