News for no one: Cardio exercise— you know, the kind that gets your heart rate up — is a key component of a healthy lifestyle. However, discovering the right cardio exercise for you can be a bit tricky. Let’s start with slow jogging versus fast walking. There have been buzz in the fitness world about both forms of exercise for quite some time now, which is why we took a deep dive into their respective pros and cons. Read on for the full scoop, and then go ahead and get your steps onfriends.
Slow jogging versus fast walking: what’s the difference?
Both walking and running are forms of aerobic cardiovascular exercise that offer significant health benefits, including weight loss and a lower risk of heart disease. Since the pace is the same, slow jogging (i.e., jogging at a speed of two to four miles per hour) and fast walking may seem like the same thing, but it’s actually not. Believe it or not, jogging at a walking pace, or smiling, as Hiroaki TanakaJapan’s running guru and founder of the Institute of Physical Activity at Fukuoka University describes it: It’s more vigorous than fast walking.
according to a study 2019 published in the Journal of Kinesiology and Exercise Sciences, the energy expenditure of slow jogging is twice that of walking at the same speed, despite the fact that the perceived effort is more or less the same. So while it might feel a bit silly jogging at the same pace as your fast-walking exercise partner, he’ll get a better workout (and last laugh) doing it. However, it is worth noting that slow jogging requires more Energy because it is an activity with greater impact, as demonstrated by this 1996 study published in Clinical Biomechanics. Science says this has to do with the ground reaction force and your center of gravity when jogging, compared to walking.
Benefits of slow jogging
We mentioned this already, but slow jogging burns more calories than walking at an identical pace and is therefore a more effective way to lose weight, if that’s your goal. In addition to the added calorie-burning effect, slow jogging has the same heart-strengthening, life-prolonging, and immune-boosting benefits of walking and other forms of cardio.
Benefits of fast walking
Brisk walking won’t burn as many calories as slow jogging, but it will still help you achieve your weight loss goals and improve your overall fitness. Again, research shows that brisk walking is a lower-impact activity with significant cardiovascular health benefits, including lowering blood pressure, resting heart rate, blood sugar, and cholesterol. Bottom line: If slow jogging seems like more effort than you can muster, fast walking is a perfectly good alternative. (The runner-up, so to speak).
When to choose the slow jog
As you might have guessed, slow jogging is always a solid option, as long as you’re in good shape to handle the biggest impact. In fact, slow jogging burns more calories, but mostly because it requires more up and down movement and results in much more vertical force. As such, slow jogging is best for people whose joints can handle hitting the pavement a little harder. It is also an excellent alternative to run, as it is a heart-healthy, calorie-burning activity that is relatively easier on the body and possibly also more efficient, as it is easier to sustain over long distances. In other words, slow jogging may be the best option when it comes to cardio.
When to choose fast gear
Slow jogging is great, but as mentioned above, fast walking also has many benefits. It’s also a better option for people who have a history of joint problems, as well as those who are just starting an exercise routine and aren’t in the best shape yet (without judging). Plus, brisk walking is a discreet way to get some civilian exercise when you’re out and about. running some errands—so it’s never really a bad choice.
