What’s better for your fitness and health, jogging or walking? They look at the impact of walking and jogging on your heart health and weight loss.
In the 1980s, everybody jogged from young children up to the age of 90. Now, many would-be joggers are instead walkers.
Why? Because there are some great advantages that jogging cannot offer. Less wear and tear on your joints and, for example, less risk of injury.
But not all is one-sided-jogging brings more calories when done for the same time it takes to walk, so it can be a useful weight loss activity.
Read on to learn about how these activities affect your body and make the right choice for you.
So what is the difference between jogging and walking quickly?
You can walk easily and always keep up with a runner, but the difference is in your feet–you can leave the ground while jogging or running, and walking ensures that you always reach the ground. Then as one foot’s heel starts leaving the ground, the other foot’s toe hits it.
This is important because this aspect of walking makes it low in terms of jogging or running, even when done at high speed.
Because your body weight is supported on any foot touching the ground, there is no point in which the entire weight of your body is pushed down forcefully (such as jogging or running). Instead, your weight is moved more gently without much impact from one foot to another.
One research in the Clinical Journal of Sports Medicine found that running produces about 2,5 times your body weight on your joints and 1,2 times your body weight while walking.
This is a big difference if you think you could walk or jog for a total of several hours per week. The same study, perhaps surprisingly, showed that joggers or runners are much more likely than walkers to suffer injuries.
Jogging against walking: the aerobic strength
Jogging or running raises your heart rate to about 120-130 beats per minute (depending on the average person), while walking at a rapid rate of about 100 steps per minute raises it to around 100.
This will lead you to think that jogging would be easier, but as jogging makes it harder to work your heart, you can also walk into the ideal range-50-70% of your heart rate. Jogging and walking will improve your general fitness and health.
However, how quickly and how long you should’ jog’ too. Recently, research has shown that running may not be as pleasant as slow jogging or walking.
It, researchers say, may be because we are not physically prepared for long periods of intensive training, such as an hour-long workout. As a result, cortisol increases and inflammation can also occur in your arteries.
This may explain why some studies have found that regular long and short runs don’t seem to have the same benefits as slower jogging or walking.
One study in the Journal of the American College of Cardiology, for instance, found that people who run at a speed greater than 7 miles per hour during the majority of their days actually have the same risk of death as sedentary people.
Jogging versus walking: health of the heart
There is further work, this time from Lawrence Berkeley National Laboratory, USA, which suggests that running at high speeds may not be as safe as slower paces.
Researchers collected information from more than 33,000 runners and 15,000 walkers and found that walkers benefited more from fitness. We found that heart disease in participants decreased by 9.3 percent but only by 4.5 percent in runners.
Moreover, the risk of high blood pressure and cholesterol for the first time was further lowered by walking than running.
Motivation for jogging vs. walking
Walking is faster, you can talk to friends and you don’t need special coaching to enjoy it. We tend to do it longer and more regularly than jogging or running. So that’s something to remember in itself.
Whatever the exercise is good for burning calories or health improvement, it’s useless unless you’re regularly motivated to do it.
Jogging versus walking: loss of weight
Research shows that joggers can change weight more quickly than walkers, but the pace of weight loss should not be your sole concern if you are trying to lose weight.
For instance, during a jogging session an overweight man would burn more than a small one simply because his body needs to work much harder because it weighs more.
But if you are overweight, your joints are already under considerable pressure so it is better to constantly and slowly lose weight by walking that doesn’t put your joints under the same pressure.