Table of Contents

1. Introduction

2. Benefits of Running After 50

3. Benefits of Walking After 50

4. Which is Better for Whom?

5. Conclusion

Introduction

If you're over 50 and looking to stay strong, sharp, and independent for decades to come, regular movement is key. But should you walk or run to maximize your health and longevity? The answer might depend on who you ask, so let’s see what the science says.

While both offer important benefits, the best choice depends on your fitness level, joint health, goals, and enjoyment. This article explores the science behind walking vs. running for longevity, especially for women over 50, so you will have the information to choose what best supports your body—and your life.

Benefits of Running After 50

1. Boosts Cardiovascular Health & VO₂ Max

Running strengthens the heart and lungs, increases circulation, and improves VO₂ max—a key indicator of how efficiently your body uses oxygen. Higher VO₂ max is linked to longer life expectancy.

📖  Running was associated with 30% lower risk of all-cause mortality based on a large study from the Journal of the American College of Cardiology. This benefit was seen with even with just 5–10 minutes of running per day.

2. Burns More Calories in Less Time

Running is higher intensity, so it burns more calories than walking in a shorter period- which supports weight management and metabolic health.

3. Improves Bone Density (if done safely)

When done with proper form and moderation, the impact of running can stimulate bone remodeling, helping to maintain bone density.

⚠️ But Consider This…

• Running is high-impact and may increase injury risk in people with joint issues or imbalances.
• It may not be suitable for beginners or those with osteoarthritis, joint replacements, severe obesity, or those who have balance concerns.

Benefits of Walking After 50

✅ 1. Improves Longevity—even at Low Intensities

You don’t have to run marathons to extend your life. Walking—especially brisk walking—has been shown to dramatically reduce mortality risk.

A study published in JAMA Network Open, 2021 showed that adults who walked at least 7,000 steps per day had a 50–70% lower risk of early death, regardless of intensity.

✅ 2. Gentler on Joints, Easier to Maintain

Walking is a low-impact, joint-friendly exercise that you can do anywhere—perfect for women managing arthritis, osteoporosis, or recovering from injury.

✅ 3. Boosts Brain Health

Just like running, walking also increases blood flow to the brain and may help preserve cognitive function.

📖  A 2024 study published in Penn State & Annals of Behavioral Medicine found that even light-intensity walking improved processing speed and working memory in middle-aged and older adults.

✅ 4. Reduces Stress and Enhances Mood

Daily walking reduces cortisol, improves sleep, and helps regulate mood—vital for brain and hormone balance post-menopause.

✅ 5. Supports Bone and Muscle Strength (Especially with a Weighted Vest)

Adding a weighted vest to your walk increases the load on your bones and muscles—helping you maintain strength and bone density with low injury risk.

📖 A study published in Physical Activity and Health Journal found that older adults using weighted vests saw improvements in sit-to-stand performance, leg strength, and aerobic endurance.

Which Is Better for Whom?

👟 Choose Walking If You:

• Are just starting out or returning to exercise
• Have arthritis, osteoporosis, or joint replacements
• Prefer a joint-friendly and consistent routine
• Want to reduce stress and improve your brain’s health

🏃‍♀️ Choose Running (with guidance) If You:

• Are already active and injury-free
• Enjoy high-intensity workouts
• Want to get your aerobic exercise done in less time
• Want to improve cardiovascular performance quickly
• Are looking to boost VO₂ max or lose weight faster

📖 Reminder: Moderate activity like brisk walking also improves longevity—and may be better for long-term consistency and injury prevention in older adults.

Conclusion: Move in a Way That Supports Your Life

There’s no “one-size-fits-all” answer—both walking and running can increase longevity, support brain and heart health, and keep your body strong after 50. What matters most is finding a form of movement that:

• Feels good
• Fits your lifestyle
• And that you’ll do consistently

Whether you're walking briskly through your neighborhood or jogging a few laps at the track—keep moving. Your heart, brain, and future self will thank you.  To learn about additional benefits of walking, check here.

Dr. Diane Thompson MD, is board-certified in Physical Medicine and Rehabilitation with a subspecialty in Brain Injury Medicine. She is also board-certified in Lifestyle Medicine and Age Management Medicine and a certified health coach who helps women over 50 use Lifestyle Medicine and longevity science to reverse and help control chronic diseases and age healthfully. She is the author of this Amazon bestseller.

Disclosure: The information presented is for educational purposes and is not meant for diagnosis or treatment. No physician-patient relationship is intended. Discuss with your physician prior to making any changes to your health. Some of the links in this blog may be affiliate links, which are of no additional cost to you and allow me to keep the content free. These are products I’ve personally used.

Subscribe to MoRadiance® Woman Newsletter, the #1 newsletter for women over 50 who are looking for the latest strategies to maintain health, wellness, radiance, and longevity as they age.  Each month I will share the latest age-management and lifestyle medicine strategies in your inbox.