Are you confused between jogging and walking and wondering which can help you lose weight easily? While both activities offer numerous benefits, such as promoting cardiovascular health and mental well-being, however, when it comes to shedding those extra pounds, the answer ultimately depends on your individual preferences, fitness level, and health status. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the benefits of both exercises for weight loss.
Jogging: The High-Intensity Option
Jogging is a form of aerobic activity that involves running at a steady speed. “It's more intense than walking and requires a higher level of cardiovascular fitness. Jogging elevates your heart rate and burns calories at a faster rate compared to walking, making it an efficient way to lose weight," added Arora.
One of the key benefits of jogging for weight loss is its ability to burn calories both during and after the exercise session. Arora added, “Jogging at a moderate to high intensity can trigger the afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC). This means your body continues to burn calories at an elevated rate even after you've finished jogging.”
Also, jogging helps build lean muscle mass, which can further enhance your metabolism and calorie-burning potential. It also improves cardiovascular health, strengthens bones, and boosts mood and energy levels.
“However, jogging may not be suitable for everyone, especially those with joint issues or pre-existing health conditions. The high-impact nature of jogging can put stress on the joints, particularly the knees and ankles, increasing the risk of injury,” highlighted Arora.
Also Read: Are You Jogging Correctly? Check Out These Signs For Incorrect Jogging
Walking: The Low-Impact Alternative
Walking is a low-impact exercise that is accessible to people of all fitness levels and ages. Even though it's less intense than running, it's easy on the joints and has many of the same health advantages.
“While walking may not burn calories as quickly as jogging, it can still be an effective tool for weight loss when done consistently and at a brisk pace. Brisk walking increases your heart rate and engages large muscle groups, helping you burn calories and improve cardiovascular fitness,” said Arora.
One of the benefits of walking for weight loss is its sustainability. Unlike jogging, which may feel strenuous for some individuals, walking is generally more comfortable and easier to maintain over the long term. It can be added into daily routines, such as walking to work, taking the stairs instead of the elevator, or going for strolls in the park.
Walking also offers mental health benefits, such as reducing stress, improving mood, and enhancing cognitive function. It's a great way to clear your mind and connect with nature while getting in some physical activity. According to a 2006 study, it was found that engaging in 30 minutes of moderate-intensity activity, such as brisk walking, was sufficient to alleviate anxiety and depression, in addition to its other health advantages.
However, walking may not provide the same calorie-burning potential as jogging, especially if you're not walking at a brisk pace or covering long distances.
Also Read: Leg Cramps During Walking? Expert Explains Claudication, Its Symptoms, Causes, And Treatment
Finding the Right Balance
So, which is better for weight loss: jogging or walking? The answer ultimately depends on your individual preferences, fitness level, and health status.
“Jogging is a more intense form of exercise that can help you burn calories faster and achieve weight loss goals more quickly. However, it may not be suitable for everyone, particularly those with joint issues or mobility limitations”, said Arora.
Walking, on the other hand, is a low-impact activity that can still contribute to weight loss and overall health improvements. It's sustainable, accessible, and offers numerous physical and mental benefits.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting any exercise regimen, especially if you are dealing with any injury.]