The research suggests any amount of running is more beneficial than no running, and higher doses of running may not significantly improve mortality benefits.Įven small doses of running, such as 5–10 minutes per day at speeds of less than 6 mph (9.7 km/h), can substantially reduce the risk of cardiovascular and all-cause mortality.Ī 2018 study from the journal Circulation looked at the effects of long-distance endurance running on heart health. A 2019 review found that running reduced the risk of cardiovascular, cancer, and all-cause mortality. Running also helps improve cardiovascular health. The study also found that walking to work lowered the risk of cardiovascular disease.Īnother study found that cycling was beneficial for people recovering from stroke and helped improve heart rate recovery after exercise. Regular cycling reduces the risk of cardiovascular disease and helps:Ī large-scale study on 263,450 participants found that cycling to work reduced the risk of cardiovascular disease, cancer, and all-cause mortality. Running and cycling both bring heart health benefits. If a person wants to find out the number of calories they will burn for their specific weight for various activities, they can use a calorie calculator, such as this one.Īdditionally, some people may be able to cycle for longer than they can run, which will also affect the number of calories they burn overall.

Download 10 km run in miles