Walking or running? Low intensity or High intensity?

Agree with others: Eating less than burning is key, no matter the exercise.

I trained hard in a cardiovascular sport (on-water/machine rowing) 6 days most weeks and even competed as an athlete (not always unsuccessfully) . . . and stayed overweight/obese for a dozen years, until I did a better job managing my calorie intake. Once that was handled, I was slim in less than a year, without materially changing my exercise schedule.

That said, exercise is good for a body, and it does let us eat a bit more (improving nutrition) while losing at the same sensible rate.

Which exercise is the best alongside weight loss? Details matter.

I agree that the one you enjoy is best. If we enjoy something, we tend to do it. If we hate it, we tend to procrastinate, put it off, skip at the slightest excuse. Any exercise we do is 100% better than theoretically perfect exercise we skip.

Whatever you do, don't exhaust yourself. Exercising too hard, long or frequently can make a person drag through the rest of life, burning fewer calories there, effectively canceling out some of the exercise calories. The sweet spot is a total exercise load that leaves a person feeling energized, not exhausted, for the rest of their day(s). (A few minutes of "whew" right after the workout is OK.)

So, if new to exercise, walking is probably better, to start. There are "couch to 5k (C25k)" programs that will help a healthy person gradually beginning running, if that's what they prefer longer term. (I think most expect the person starting to be able to walk maybe half an hour or so continuously at a good brisk clip before beginning.)

If very overweight, and perhaps especially if very overweight with a longer history of inactivity, or older with a long history of inactivity, running can be more risky because of higher stress on the musculoskeletal system. Walking might be better to start in those kinds of scenarios, since injury can limit ability to exercise, among other reasons to avoid it.

A healthy reasonably active person who isn't very overweight can probably run, working up to it as needed based on starting fitness level. Some outside those conditions may be able to run, too . . . it's just riskier.

Keep in mind that any added movement burns some extra calories, so increases calorie budget. Biking, swimming, active VR or video games, active play with kids/dogs, martial arts, group fitness classes, dozens of kinds of dancing, pickleball, canoeing/kayaking/rowing . . . I could go on and on: Lots of options. It doesn't even have to be the same activity every time. Variety is good.

It'd be a good idea to lift some weights, or do other strength exercise, too. That doesn't burn a lot of extra calories, but it does help us keep useful muscles and strength while losing weight. Good stuff.

Best wishes!

runtintinrun wrote: »

Thanks everyone for your input.

Personally, I eat 1900 calories a day with a 40/30/30 split in macros (p/c/f) and workout 5 days a week. The above coupled with minimum of 12k steps a day allows me to stay fit and healthy. I push harder when I want to bulk, or increase my low intensity (stepper mainly) if I want to shred. The calories stay the same whatever. That works for me.
I have 54 years and am in the best shape of my life after being overweight for a long time. I finally, finally have a six pack which I thought I would never have. Focus is key. Surrounding myself with likeminded helps and steering away from those with ‘limited belief’ helps me no-end.
Cheers all
Martin

There are a lot of like minded individuals in the fitness industry who believe in a lot of malarky. Detoxing diets, exercises to carve in abs, eating no carb, etc.
You got your abs because you found the CALORIE INTAKE that works whether you're just staying fit or working out LONGER. That's not magic. Working out longer means you're burning more calories.
To be defiant because you didn't like to hear what is actually SCIENTIFIC is being LIMITED IN BELIEF. The irony right?

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 40 years and have studied kinesiology and nutrition

runtintinrun wrote: »

Thanks everyone for your input.

Personally, I eat 1900 calories a day with a 40/30/30 split in macros (p/c/f) and workout 5 days a week. The above coupled with minimum of 12k steps a day allows me to stay fit and healthy. I push harder when I want to bulk, or increase my low intensity (stepper mainly) if I want to shred. The calories stay the same whatever. That works for me.
I have 54 years and am in the best shape of my life after being overweight for a long time. I finally, finally have a six pack which I thought I would never have. Focus is key. Surrounding myself with likeminded helps and steering away from those with ‘limited belief’ helps me no-end.
Cheers all
Martin

What exactly were you attempting to get out of this conversation?

It sounded more like just a lead in for you to expound on your anecdotal views.