File Photo : Walking has more benefits than running
Walking provides the same heart and longevity benefits as running, but with less damage to the knees, according to Dr Aseem Malhotra, a cardiologist from Frimley Health NHS Foundation Trust.

However, the mistake people make is not walking fast enough to achieve these optimum health results.

According to research published in the BMJ, walking at a pace of 5km/* (about 100 steps a minute) is linked to longevity, while lower speeds are not. So take shorter, faster steps, and pump your arms: this increases speed, the calories burned and tones your arms and back.

Meanwhile, the faster you run the fitter you become - but taking bigger strides may not help your speed. “When most people do this their foot lands too far in front of their body, causing them to almost brake before they push off again,” says running coach Andy Baddeley. - Daily Mail