Which is more effective in exercising the body, jogging or brisk walking

Slow jogging and brisk walking each have their own advantages, and the specific choice depends on an individual's physical ability and goals. Slow jogging is more suitable for improving cardiovascular function and fat burning efficiency, while brisk walking has less joint pressure and is suitable for long-term persistence. Slow jogging belongs to moderate intensity aerobic exercise, which can quickly increase heart rate and stimulate the enhancement of cardiopulmonary function. During exercise, the lower limb muscle group needs explosive contraction, which helps increase bone density and muscle endurance. Due to the high energy consumption per unit time, the effect on reducing fat and improving metabolic rate is more significant. However, the impact force borne by the knee and ankle joints is about several times their body weight, and caution should be exercised for those with a large body weight or joint discomfort. It is recommended to use plastic running tracks or shock-absorbing running shoes, with a single time duration controlled within 30 minutes.

Fast walking belongs to low-intensity aerobic exercise, which can achieve similar calorie consumption as jogging by extending the exercise time. During exercise, the center of gravity moves smoothly, and the pressure on the lumbar spine and lower limb joints is only several times the body weight, making it more suitable for middle-aged, elderly, postpartum recovery, or overweight individuals. Continuous brisk walking can improve blood circulation and insulin sensitivity, but the degree of cardiac and pulmonary stimulation is relatively limited. If you want to improve the exercise effect, you can use variable speed walking or weight-bearing walking, and it is better to stick to it for more than 60 minutes a day.

Regardless of which method is chosen, it is recommended to alternate based on one's own situation. Before exercising, do dynamic stretching, and after exercising, supplement with an appropriate amount of high-quality protein and water. At the beginning, you can start with a 20 minute brisk walk every day and gradually transition to a combination of jogging and brisk walking. Individuals who have a higher body weight than the standard value or have chronic joint diseases should develop exercise plans under the guidance of a doctor.