Lesson plan; The Health Benefits of Running and Walking

Objective: Understand the physical and mental health benefits of running and walking and learn how to transition from walking to running for improved health outcomes.

Materials:

• • • Article: Running vs. Walking: Which Is Better for Lasting Health? See additional links below.
    • Introduction to Exercise Benefits:
      • Discuss the popularity of walking and its benefits, such as reducing the risk of anxiety, depression, diabetes, and some cancers².
      • Explain VO2 max and its importance as a fitness and longevity indicator. See info below
    • Walking vs. Running:
      • Compare the efficiency of walking and running, highlighting the energy and power required for running.
      • Review the federal health guidelines for moderate and vigorous activity.
  • What amount of running is safe for children and teenagers

• • • • The recent news that a six-year-old boy has completed a marathon in the US has sparked debate around what amount of running is safe for growing children. Source: How far should children run? (runnersworld.com) While all physical activity benefits kids, running can significantly improve kids’ physkids’ mental, and personal well-being. Benefits of Running for Kids – Run For Good (run-for-good.com)
  • Transitioning to Running:
    • Outline the steps from walking to running, emphasizing the importance of starting slow to prevent injuries.
    • Discuss the importance of consistency in exercise routines.
  • Practical Activity:
    • Have students perform a walk-run interval exercise, starting with a brisk walk and gradually incorporating running intervals.
    • Monitor heart and breathing rates to differentiate between moderate and vigorous activity levels.
  • Conclusion and Discussion:
    • Summarize the key points of the article and the lesson.
    • Open the floor for students to share their experiences and thoughts on walking and running.

Assessment:

• • • Participation in the practical activity
    • A short quiz on the health benefits of walking and running see below.

Homework:

• • • Ask students to log their daily steps and attempt to incorporate brisk walking or running into their routine for a week.

Additional information on the topic

1. 1. 1. Healthline provides insights into walking vs. running. Both walking and running are excellent forms of cardiovascular exercise. Neither is necessarily “better”; t” e choi” e depends on your fitness and health goals. Running burns nearly double the number of calories as walking, making it a better option for weight loss. However, walking can still offer numerous health benefits, including helping you maintain a healthy weight. Cardiovascular exercise is also suitable for mental health, reducing anxiety and depression. Walking briskly or power walking can elevate your heart rate and improve aerobic fitness. Read more at Healthline.
      2. Verywell Health discusses whether walking or running is better for overall health. Both activities boost physical and mental health. Running increases calorie burn per minute, while walking is more easily accessible and has fewer risks. The best choice depends on your health goals, mobility, and preferences. Read the article at Verywell Health.

Essay questions

1. Explain the concept of VO2 max and discuss its significance as a measure of cardiovascular fitness, aerobic endurance, and overall health. Provide specific examples of how improving one’s VO2 may positively impact longevity and reduce the risk of chronic diseases.
2. Analyze the pros and cons of running versus walking as forms of exercise. Consider factors such as calorie burn, accessibility, injury risk, and mental health benefits. Based on your analysis, develop a well-reasoned argument for which activity may suit individuals with different fitness levels, goals, and constraints.
3. Outline a comprehensive plan for transitioning from a predominantly walking-based exercise routine to incorporating more running. Discuss the importance of a gradual approach, proper technique, consistency, and monitoring intensity levels. Additionally, address potential challenges or barriers an individual may face during this transition and suggest strategies to overcome them.

VO2 Max: The Powerful Metric Linking Fitness and Longevity

VO2 max, or maximal oxygen uptake, measures the maximum amount of oxygen an individual can utilize during intense exercise. It is considered one of the best cardiovascular fitness and aerobic endurance indicators.

Specifically, VO2 max refers to the maximum rate at which the body can take in and utilize oxygen during maximum exertion. It is measured in milliliters of oxygen per kilogram of body weight per minute (ml/kg/min).

The higher an individual’s VO2, the more efficient their body is at transporting and using oxygen during exercise. This increased efficiency increases performance and endurance levels during aerobic activities like running, cycling, and swimming.

VO2 max is essential for fitness because it is directly linked to an individual to perform sustained physical activity. Those with a higher VO2 max can exercise more vigorously for extended periods before reaching maximum capacity.

However, VO2 max is crucial for athletic performance; it is also considered a strong indicator of overall health and longevity. Studies have shown that individuals with higher VO2 max values tend to have a lower risk of developing cardiovascular diseases, type 2 diabetes, and certain types of cancer.

A higher VO2 max is associated with better cardiovascular function, increased insulin sensitivity, and improved metabolic health. These factors can contribute to a longer, healthier life expectancy.

While VO2 max is partially determined by genetics, it can be improved through regular aerobic training, such as running, cycling, or swimming. As individuals become more aerobically fit, their VO2 max increases, improving overall fitness and health.

In summary, VO2 max is crucial to cardiovascular fitness and aerobic endurance. It is necessary for athletic performance and is a powerful indicator of overall health and longevity.

Short quiz on the health benefits of walking and running: