Walking or jogging, which is better?

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Jogging or walking are both good exercise methods for improving strength and endurance. But running every day is better or walking every day better needs to be studied in detail. Here are some assessment analyzes to help you identify and choose more appropriate exercises.

1/ General about running and walking

Walking or jogging are both good forms of exercise for heart health. Therefore, it is not necessary to compare too closely which form is better for health. The impact of each exercise is not completely the same and depends mainly on the fitness and mobility of each person.
Jogging is more suitable for the goal of burning calories or losing weight quickly. However, walking also has the same effect but is more inclined to maintain weight and build endurance for people who cannot exercise vigorously.

Cardiovascular health benefits of staying physically active

Walking or jogging are both considered healthy cardiovascular exercises. Here are some benefits when you maintain a habit of walking or jogging every day :
Weight loss for overweight people with obesity Control weight and boost the immune system Prevent the growth of stem cells Free radicals and certain pathogens Promotes heart health Extends life with daily exercise One advantage of improving cardiovascular health is improved mental well-being. In one study, it was found that 30 minutes of moderate-intensity exercise 3 times per week reduced the risk of developing depression or stress anxiety disorder. At the same time, the trainees are also more optimistic and confident in their work. And not so that you have to work continuously for 30 minutes. You can split 10 minutes each time to suit your body's health.

3/ Is it better to jog every day or walk?

Jogging burns calories fast but doesn't have as many benefits as walking. For a person about 60-65kg when conducting an activity test, running 7km / h burns 600 calories. At the same time, walking about 5km only consumes 320 calories. Normally, you need to burn 3500 calories to make the body lose 0.5kg. Therefore, jogging will support weight loss better than walking.
If you are just starting to get used to fitness or physical activity does not allow you to be active, you can persevere to gradually get in shape. Because walking combines with relaxation, almost any physical condition can accommodate this exercise. At the same time, your exercise will fuel your heart and promote better blood circulation.

4/ Compare the weight loss effects of running and walking

To compare more specifically about the ability to lose weight when walking and running, we compare based on speed, influence from external factors and movement performed.
Running speed and strength Walking briskly has some similarities to running at a slow pace. When you reach a speed of 5km/h, your heart rate will beat faster. Thanks to that, you will also burn more calories than walking slowly. When you reach over 10km/h, brisk walking will burn the same calories as jogging.
In order to jog every day or walk effectively, try adjusting your speed gradually. You can mix up gradually for 2 minutes and then lower to hear your body speak. With this exercise method you will burn more calories to lose weight. What's more, you can increase your heart rate and improve your mood while getting used to aerobic exercise.
Weightlifting combined Walking with weights is also a form of cross-training that is effective for weight loss and building strength. Increase your body weight by 5-10% from the beginning to increase mobility. Thanks to that, the muscle mass will be maximally active and firmer after a period of exercise.
Steep and flat surfaces There is no denying that steep inclines or steep slopes lead to higher calorie intake. If you compare walking uphill with running, walking can be more effective. If you don't have an incline walking position, try running on a treadmill. You can gradually increase the incline from 5 - 15% to feel the changes in your body. Gradually increase the difficulty for the body to adapt. Avoid sudden increase as muscle shock causes bone and joint injury to reduce mobility later.

5/ Benefits and risks of exercise you need to pay attention to

Jogging is a method with many advantages that is worth choosing to get back in shape for exercisers. However, movements with high intensity make it difficult for you to switch to walking. However, you need to be aware of some problems that will occur if you overdo the exercises:
Fractures Inhibitory muscles Requires shin splints ITB syndrome In fact, we all know, runners are at risk suffer more injuries than walking. The risk of injury from walking is 1-5% while jogging is 20-70%. Therefore, increasing speed will not be a priority, but it is recommended that the practitioner should cross-train with some light exercises to increase efficiency.
Whether you choose to walk or jog, you will receive positive benefits for heart health. However, scientists and doctors recommend that you should not exercise more than 150 minutes per week to ensure safety for health and bones. You can flexibly choose to walk to get in good shape and jog to burn excess fat and lose weight.
Jog or walk is your choice. Understand your body's needs and goals to make the most accurate choice.
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Reference sources: webmd.com, healthline.com