Importance of Physical Activity in Islam
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| Walking vs. Running: Science, Islamic Perspective, and Health Benefits Explained (image:Canva) |
Physical activity plays a crucial role in maintaining overall health, improving mental well-being, and preventing chronic diseases. Walking and running are two of the most accessible and beneficial forms of exercise. However, many people wonder: Is walking better than running, or vice versa? The answer depends on various factors, including health goals, fitness level, and personal preferences.
This comprehensive article explores the benefits of walking and running, comparing them from scientific, Islamic, and practical perspectives. We will also discuss how these activities align with the teachings of the Qur’an and Hadith, ensuring that readers get a balanced and well-rounded understanding.
1. Importance of Physical Activity in Islam
Islam encourages a healthy lifestyle, emphasizing the importance of movement, fitness, and taking care of the body. The Prophet Muhammad (peace be upon him) set an example by engaging in physical activities like walking, running, horseback riding, and wrestling.
Qur’anic Perspective on Health and Physical Activity
The Qur’an highlights the importance of taking care of one’s health and body:
"And do not throw yourselves into destruction with your own hands. And do good; indeed, Allah loves the doers of good."
(Surah Al-Baqarah 2:195)
This verse emphasizes that we should not neglect our health and should engage in activities that promote well-being, including physical exercise.
Hadith on Walking and Running
The Prophet Muhammad (peace be upon him) was known to walk regularly and encouraged others to do the same. He said:
"The best of deeds is to walk to the mosque." (Sahih Bukhari, Hadith 613)
He also encouraged running in certain situations, such as exercise, self-defense, or playing sports.
Walking and running are thus in alignment with Islamic teachings, promoting health and well-being.
2. Scientific Benefits of Walking vs. Running
Both walking and running offer incredible health benefits, but they differ in terms of intensity, calorie burn, joint impact, and cardiovascular effects.
A. Calorie Burn and Weight Loss
One of the primary reasons people choose to exercise is for weight management. Running burns more calories per minute than walking, but both exercises can help with weight loss.
- Running: A person weighing 70 kg (154 lbs) burns approximately 606 calories per hour when running at 8 km/h (5 mph).
- Walking: The same person burns about 314 calories per hour at a brisk pace of 5 km/h (3 mph).
This means that running is more effective for weight loss in a shorter amount of time. However, walking can still help with fat loss, especially when combined with a healthy diet and consistency.
B. Cardiovascular Health
Both walking and running improve heart health by strengthening the heart muscles, improving circulation, and reducing the risk of high blood pressure, cholesterol, and heart disease.
A study published in the American Heart Association Journal found that:
- Runners had a 45% lower risk of heart disease.
- Walkers had a 30% lower risk of heart disease when covering the same distance.
This means that while running provides quicker benefits, walking still offers strong heart protection when done regularly.
C. Impact on Joints and Muscles
- Walking is a low-impact activity, making it gentler on the joints. It is an excellent option for those with arthritis, knee pain, or injuries.
- Running is high-impact and puts more stress on the knees, ankles, and hips. While it strengthens bones over time, excessive running can increase the risk of injuries, such as shin splints, runner’s knee, and stress fractures.
For older adults or people with joint problems, walking is the safer choice.
D. Mental Health and Stress Reduction
Both activities boost mental well-being by releasing endorphins, also known as the “happiness hormones”. They reduce stress, anxiety, and symptoms of depression.
Studies have shown that:
- A 30-minute walk can significantly reduce stress and mental fatigue.
- Running at a moderate pace increases serotonin levels, improving mood and sleep quality.
The Prophet Muhammad (peace be upon him) emphasized the importance of relaxation and reflection. Walking, especially in nature or parks, aligns with Islamic mindfulness (Tafakkur), where one ponders over Allah’s creation.
E. Longevity and Disease Prevention
Walking and running reduce the risk of chronic diseases, including:
✔ Diabetes – Improves insulin sensitivity and blood sugar control.
✔ High Blood Pressure – Lowers blood pressure naturally.
✔ Obesity – Helps with maintaining a healthy weight.
✔ Osteoporosis – Strengthens bones and reduces fracture risk.
A Harvard Medical School study found that walking for 30 minutes a day can increase life expectancy by 3-5 years!
3. Walking vs. Running: Which One Should You Choose?
Choose Walking If:
✔ You have joint pain, injuries, or arthritis.
✔ You prefer a low-impact, gentle exercise.
✔ You enjoy longer, relaxed workouts.
✔ You want a sustainable daily activity.
Choose Running If:
✔ You want to burn more calories in less time.
✔ You are training for endurance or athletic goals.
✔ You have strong joints and muscles.
✔ You enjoy high-intensity workouts.
A combination of both activities can provide maximum benefits. You can walk on rest days and run on training days, ensuring a balanced fitness routine.
4. Tips for Safe and Effective Walking & Running
- Wear Proper Footwear – Good shoes reduce impact and prevent injuries.
- Warm-Up & Cool Down – Helps prevent muscle stiffness and injuries.
- Stay Hydrated – Drink enough water to avoid dehydration.
- Maintain Good Posture – Keep your back straight and arms relaxed.
- Listen to Your Body – Don’t push yourself too hard.
5. Walking & Running in Islamic History
In early Islamic history, Muslims walked and ran as part of their daily lives. The Sahaba (Companions of the Prophet) were known for their physical fitness and endurance.
- The Battle of Badr: The Muslim army had to walk long distances and run in battle.
- Hajj & Umrah: Pilgrims walk for miles, performing Tawaf and Sa’i (running between Safa and Marwah), a practice done by Hajar (AS) in search of water for her son, Prophet Ismail (AS).
This shows that walking and running have spiritual significance in Islam.
6. Conclusion: Which is Better?
There is no clear winner between walking and running. Both are excellent exercises that provide immense health benefits.
- Running is great for those who want quick calorie burn, improved endurance, and stronger cardiovascular health.
- Walking is perfect for those who prefer low-impact exercise, joint safety, and relaxation.
The best choice depends on your fitness level, goals, and preferences. The key is to stay active, whether you walk or run, and make exercise a part of your daily routine.
As the Prophet Muhammad (peace be upon him) said:
“Your body has a right over you.” (Sahih Bukhari, Hadith 5199)
Take care of your body, and it will take care of you. Whether you choose to walk or run, the most important thing is to keep moving and stay healthy!
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