Walking for 45 minutes vs. slow jogging for 20 minutes: Which one offers more benefits?
Regular exercise is crucial for maintaining health and overall well-being. But when it comes to choosing the best form of exercise, simplicity often wins. For many people, low-maintenance options like walking and jogging are the go-to choices.
But which one is more beneficial?
Walking
for 45 minutes or slow jogging for 20 minutes? Let's take a look.
Walking for 45 minutes
Walking is one of the most effective ways to stay fit. If you walk for 45 minutes at a moderate pace (about 3-4 mph), you will burn approximately 150-300 calories. Well, this again is linked to a person's body weight and intensity. This humble exercise can improve heart health, lower blood pressure, and reduce the risk of chronic diseases like diabetes.
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity activity, or a combination of both.
If you practice Interval Walking (IW), also known as the Japanese walking technique, the benefits can be doubled.
Walking is low-impact and is easy on the joints. You don't need fancy equipment for this one. A comfortable pair of shoes, and you are good to go.
You can either choose to walk indoors or outdoors. It is also ideal for beginners or those with joint issues, such as arthritis.
Slow jogging for 20 minutes
Jogging
is beneficial for people who want more fitness benefits. Jogging slowly for 20 minutes (around 5-6 mph) burns roughly 200-300 calories. This workout also elevates heart rate more quickly, which is beneficial for cardiovascular endurance. Jogging, even at a slow pace, can significantly improve VO2 max (a measure of aerobic fitness) more effectively than walking.
5 Exercises that will keep you young
Though jogging is still low-impact, it puts more stress on knees and ankles when compared to walking. It is also important to wear the right footwear to minimize injury risk. However, this workout may not be suitable for everyone. People who have joint problems or are obese may find this exercise strainful and also may increase the risk of injuries.
Which is better?
Both walking and jogging are beneficial for health. Exercise of any kind can boost mental health, as the activity will release endorphins, reduce stress, and improve mood. Walking outdoors can boost cognitive function and reduce anxiety compared to indoor exercise. Jogging, on the other hand, provides an intense endorphin rush, compared to walking. People on a weight loss journey may benefit more from high-intensity exercise like slow jogging.
However, it is not for everyone. You must choose what suits your fitness level, goals, and physical condition. It is important to consult a doctor before starting any new exercise regimen.
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