Don't have time for regular walk? Neurologist suggests a fitness formula that can be done in one-fourth time

If you often skip your daily walk because of a packed schedule, there’s some good news. According to a CMC Vellore-trained neurologist, you might be able to achieve the same health benefits in just a fraction of the time. So, if you’re struggling to squeeze in that 30-minute walk, science says even seven to eight minutes of running could do the trick.

How to stay fit in one-fourth the time?

Taking to X (formerly Twitter), Dr. Sudhir Kumar explained that running is far more time-efficient than walking when it comes to reducing the risk of premature death. Citing a study published in the Journal of the American College of Cardiology (2014), he wrote, “If you are hard-pressed for time, running is superior to walking.”

If you are hard-pressed for time, running is superior to walking

▶️Both running and walking are associated with reduction in risk of premature mortality (death), however, running beats walking by a factor of 2:1 to 4:1, in terms of mortality reduction at isovolume.

✅For… pic.twitter.com/NChJ0qDJzd

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 8, 2025

According to him, both walking and running reduce the risk of early mortality, but running offers two to four times greater benefits in the same duration. He explained that a five-minute run is as good as a 15-minute walk and 25-minutes run can deliver the same benefits as a 105-minute walk.


The research he mentioned also found that runners generally enjoy a 30–45% reduction in all-cause mortality, compared to walkers who achieve similar results after much longer durations. In simpler terms, the faster pace of running helps the heart, lungs, and metabolism reach beneficial thresholds sooner, making it a more effective workout for people with limited time.

Dr. Kumar added that younger individuals or those who find it difficult to dedicate long periods to exercise can consider running as a more time-efficient alternative. However, he also reminded that the goal isn’t competition, consistency matters more than intensity.

A point to be noted that people with joint issues, heart conditions, or injuries should consult a doctor before making the switch.

Expert and study opine on fitness formula

Besides them, the Harvard Health Publishing also emphasises the long-term benefits of both walking and running, noting that the best exercise is one you can enjoy and sustain. Dr. Aaron Baggish, director of the Cardiovascular Performance Program at Massachusetts General Hospital, suggests that keeping the routine fresh is key to motivation.


He recommends simple tweaks, like changing routes, trying new locations, setting small goals, or running with a friend, to make the activity more engaging. You can even combine walking and running in intervals, such as running for two minutes and walking for four.

So, whether you’re walking or running, the key takeaway is clear: move more, stay consistent, and make it enjoyable. But if you’re pressed for time, science and experts agree, running gives you the same health benefits in just a quarter of the time.