Which is better for exercising, brisk walking or slow jogging

Both brisk walking and slow jogging have their own advantages. People with poor cardiovascular function or joint sensitivity are more suitable for brisk walking, while those who pursue efficient fat burning or good physical fitness can choose slow jogging.

Fast walking has a relatively small impact on the knee joint, making it suitable for people with a large weight base, middle-aged and elderly people, or those in the rehabilitation period of joint injuries. During exercise, keep your head up and chest straight, with a slightly larger stride than daily walking, and maintain a speed of 5-6 kilometers per hour to achieve a slightly sweaty state. This kind of low-intensity aerobic exercise can steadily improve cardiopulmonary endurance, and long-term adherence will help improve blood circulation. It has a significant effect on the management of chronic diseases such as hypertension and diabetes. During brisk walking, the breathing rhythm can be freely adjusted, and the muscle soreness after exercise is relatively mild, making it easier to develop regular exercise habits. Slow jogging consumes about 1.5 times more energy per unit time than brisk walking, making it more suitable for people who need short-term weight loss or physical fitness improvement. The movement of lifting both feet off the ground during running can activate more muscle groups, which has a more significant effect on improving bone density and muscle endurance. But when landing, the knee joint needs to withstand 2-3 times the impact force of body weight. Those who exceed the standard value by 20% or have meniscus damage should choose carefully. It is recommended to use forefoot landing method, combined with sports shoes with good cushioning performance, to maintain the heart rate in the range of 60% -70% of the maximum heart rate for the best exercise effect.

Regardless of whether you choose brisk walking or slow jogging, you should do 10 minutes of dynamic stretching as a warm-up, and the recommended exercise duration is 30-50 minutes. Overweight individuals can initially switch between brisk walking and slow jogging to gradually adapt to the intensity of their exercise. Timely hydration after exercise, combined with resistance training such as squats and plank supports, can further enhance exercise effectiveness. Special populations should develop personalized exercise plans under the guidance of doctors, and stop exercising immediately if they experience discomfort such as joint pain or chest tightness.