Jogging vs Walking: Which is Better for Your Body?

A group of people enjoys a refreshing morning exercise on a tree-lined path, with some jogging energetically while others take a leisurely walk. Image source: Wix AI

Hello friends,

Welcome back to my- Dr. Rao's Health Blogs.

As you al know, this blog site is all about improving your health, our health. We all have our own health concerns whether you are young or a senior citizen.

In my clinical practice, I am confronted most times by a question regarding exercise to keep one fit. Some of my patients have been asking me "Doctor, should I walk or jog?"

Now, my answer to this always depends on who is putting up this question. If the person is an elderly citizen, I advise brisk 🚶‍♀️walking, and if the person is a young adult, 🏃‍♂️ jogging.

Today, in this article, we will discuss these opinions along with the benefits as well as the pitfalls.

Always keep in mind that walking or jogging along a path lined with greenery is preferable, as it allows you to breathe fresh oxygen, unlike walking on a busy roadside footpath where you're exposed to vehicle emissions.

So, without much ado, let's begin.....

Pros and Cons of Walking vs. Jogging

Sitting on my favorite chair near my hall window in the morning while sipping a glass of filter coffee, I often see elderly people, some alone and some in groups, energetically walking up and down the road below the window. I have also observed a few overweight youngsters jogging along cheerfully. A few of them, mostly school going children also enjoy cycling to school.

Jogging has been a popular exercise for decades, especially among those looking to drop a few pounds and get fit fast. But walking is also a great way to get in shape and burn calories.

Today we are going to discuss Jogging vs Walking, their pros and cons and how they can influence your health in the long run.

Which is better for you? Does one have more benefits than the other? Is there an ideal time to do one over the other? Let's find out.....

The difference between Walking and Jogging

Let’s take a look at the differences between jogging and walking, their pros and cons, which is best for you, and when it’s best to do either of them. Keep reading to learn more.

First of all, I like to say that jogging and walking are both great ways to get fit and stay healthy.

Both activities can help you manage your weight, lower your blood pressure, and reduce your risk of heart disease, stroke, diabetes, and other chronic conditions.

However, if you’re trying to decide whether jogging or walking is better for your body, the answer may not be as simple as you think.

Ending up with a sprained ankle after a run is also an unfortunate side effect of either activity. I have come across sprained ankle on several occasions while walking and playing cricket. Nowadays, I take precautions to prevent sprains by using ankle support, which you easily get in sports stores or online.

The important thing is that you listen to your body and avoid overdoing it when beginning a new exercise routine.

Below are some tips on how you can determine which activity is better for your body based on your current fitness level.

Which one is good for you?

When you think about exercising, jogging or walking are probably the first modes of physical activity that come to mind.

Both activities put you outside in fresh air, provide an opportunity to get your blood pumping and offer a low-impact way to burn calories and improve your health. Which one is better for your body?

It may seem like a no-brainer, but there are benefits and drawbacks to both jogging and walking.

Let’s take a look at the pros and cons of each activity to help you make an informed decision when it comes time to lace up your sneakers and get moving…

Jogging vs Walking: Which is Better for Your Body?

Jogging and walking are both great ways to get fit and stay healthy. Both activities can help you to:

• manage your weight,

• lower your blood pressure, and

• reduce your risk of heart disease, stroke, diabetes, and other chronic conditions.

However, if you’re trying to decide whether jogging or walking is better for your body, the answer may not be as simple as you think. Ending up with a sprained ankle after a run is also an unfortunate side effect of either activity.

The important thing is that you listen to your body and avoid overdoing it when beginning a new exercise routine. Below are some tips on how you can determine which activity is better for your body based on your current fitness level.

Walking

Walking is a great low-impact exercise that can be done almost anywhere. If you’re just getting into exercise, walking at a moderate pace for at least 30 minutes a day, 5 days a week, can lower your risk of chronic diseases. It can also help you lose weight if you pair it with a healthy diet.

A joyful group enjoys a brisk walk together on a sunny day at the park's jogging track, surrounded by lush greenery. Image source: Wix AI

A single 30-minute walk can help you burn about 100 calories. You can increase or decrease your calorie burn by walking at a faster or slower pace. Use a gadget like a smart watch to track your calorie burnt in that time period.

Walking is an affordable and accessible form of exercise that can be done at any age, with or without an injury or ailment like arthritis. Walking is great for most people.

Another great benefit of walking that I have personally observed is that while walking alone, you think a lot [unless you have got your earphones on and are listening to something like music or a podcast]. This thinking process sometimes provides me ideas for some topics to write or a clue to some word I have been trying to remember but cannot recollect while writing.

You don’t need to be in great shape to start walking, and it’s safe for most people of all ages. If you’re just getting into exercise, walking is a great way to start.

How often should you walk?

To get the most health benefits from walking, you should aim to walk at least 30 minutes 5 days a week. You can break up your walking time into shorter sessions if you prefer. Here are some useful tips for walking-

• If you're just beginning to exercise, begin with 10-minute walks and slowly increase the duration and intensity.

• If your goal is weight loss through walking, aim to burn approximately 500 calories more than your daily intake.

• If you’re walking to improve your health, it’s recommended that you get 150 minutes of moderate aerobic activity each week.

Jogging

Jogging is a form of running in which you’re relaxed and your knees are bent at a 90-degree angle [ have a look at the image below].

Jogging is a popular form of aerobic exercise that involves running at a steady, moderate pace. It is characterized by a relaxed style of movement, allowing you to maintain a conversation while engaging in the activity.

A man jogging energetically on a sunlit track, with his knee slightly bent at 90 degrees, capturing the motion of his stride amidst the autumn backdrop. Image source: Wix AI

During jogging, the knees are typically bent at a 90-degree angle, which helps in absorbing impact and reducing stress on the joints.

This specific posture not only aids in maintaining your balance but also promotes a smoother running form, enabling joggers to cover longer distances without excessive fatigue.

In addition to the physical benefits, jogging can also have significant mental health advantages.

The rhythmic nature of the activity can lead to a meditative state, helping to clear the mind and reduce stress levels.

Many people find that jogging outdoors, whether in a park, along a trail, or on the beach, enhances their overall experience by allowing them to connect with nature and enjoy fresh air.

The combination of physical exertion and exposure to natural surroundings can boost mood and improve overall well-being.

Moreover, jogging is an accessible form of exercise that requires minimal equipment. A good pair of running shoes is often all that is needed to get started, making it an economical choice for many.

It can be easily incorporated into various lifestyles, whether as part of a morning routine, a break during the day, or an evening wind-down activity. I have seen some cricketers do it at the end of day's play.

Additionally, jogging can be adapted to suit different fitness levels; beginners may start with short intervals of jogging interspersed with walking, while more experienced runners may aim for longer distances at a consistent pace.

Furthermore, jogging can also serve as a foundation for other forms of physical activity.

Many athletes use jogging as a warm-up before engaging in more intense workouts or sports, as it effectively raises the heart rate and prepares the body for more strenuous activity.

Over time, regular jogging can lead to improved cardiovascular health, increased endurance, and enhanced muscle tone, particularly in the legs and core.

To summarize, jogging is a versatile and beneficial form of exercise that not only promotes physical fitness but also contributes positively to mental health.

Its relaxed nature, combined with the proper technique of maintaining bent knees at a 90-degree angle, makes it an ideal choice for individuals of all ages and fitness levels looking to improve their overall health and well-being.

Benefits of Jogging

Jogging is a great way to get in shape and stay healthy. It provides all of the same health benefits as walking but with a few added benefits.

Jogging is a higher intensity form of exercise that can help you burn about 300 calories per hour.

It can also help improve your muscle tone and strengthen your bones.

If you are just getting into exercise, jogging is a great way to start.

Jogging is great for most people, and you need to be in great shape to start jogging. It’s safe for most people and can be done at any age.

How often should you jog?

To get the most health benefits from jogging, you should aim to jog at least 3 times a week for 20-30 minutes at a time. You can break up your jogging sessions into shorter times if you prefer.

If you’re new to exercise, start with 10-minute jogging sessions and gradually build up the time and intensity. If you’re jogging to lose weight, you should shoot for burning about 500 calories more than you eat each day.

If you’re jogging to improve your health, it’s recommended that you get 150 minutes of moderate aerobic activity each week.

Running is better for your body

A faster version of jogging is running. Running, on a whole, is better for your body than walking, albeit with certain restrictions such as having arthritis, heart disease, etc.

However, if you are overweight and without these conditions I just mentioned, you can opt for running.

The higher intensity of a run helps you burn more calories per session, which can lead to faster weight loss.

Running is also a better form of cardiovascular exercise than walking, which can lower your risk of heart disease, stroke, diabetes, and other chronic conditions.

Running is a complex activity that involves several joints, muscles, and bones. Running is also a better form of exercise for strengthening your bones than walking.

As a result, it’s important to warm up before you run to avoid injury. Warming up can help improve your joint mobility, which may help prevent injuries.

Running puts more pressure on your bones, which can prevent osteoporosis and other bone diseases.

Limit your running to 3-5 times a week to give your body time to rest.

How to determine which activity is better for you?

The best way to determine which activity is better for you is to track your progress. Start with a simple goal of getting 30 minutes of exercise each day. Track your goal with an app on your phone or a smart watch or simply maintain it in a Fitness Diary.

Good indicators of progress include

• feeling more energized,

• sleeping better,

• less back pain

• a change in your diet.

If you notice these changes, you know you are on the right track.

You can also consider your current fitness level when trying to decide which activity is better for you.

If you’re just getting into exercise, walking is a great way to start.

If you’re more fit, jogging is a better option.

If you’re trying to lose weight, running is a better option.

Bottom line

Exercise is a great way to stay healthy and manage your weight. When deciding which activity to do, consider your current fitness level and which activity is right for you.

If you’re just getting into exercise, walking is a great way to start. If you’re more fit, jogging is a better option. And, if you’re trying to lose weight, running is a better option.

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