Walking about 5 miles a day will typically do you a world of good. And it’s as easy as walking.
Running is a back killer... I knew a kid who ran daily when he was a teen... By the time he was in his 20s he needed back operations to fix the damage done.
Jim Fixx wrote the ‘Complete Book of Running’... What he didn’t tell you is how much damage it would do to your back, and in the end he died aged 52 from a heart attack. All the running and walking in the world can’t help you with the bad genes that you’ve inherited. His father died of a heart attack too.
I manage about one and a half miles a day.....but I am 85.
Must try to do more.....
Running also produces cortisol, which is bad for the heart.
Back operations by your 20s is not normal for running. Pounding all the cartilage out of your knees not long after that could be.