Brisk Walking vs. Jogging: Discover the Ultimate Workout for Effective Weight Loss!

When it comes to shedding pounds, many people find themselves torn between two popular workouts: brisk walking and jogging. Luckily, you don’t need a gym or fancy gear—just a good pair of shoes and a willingness to step away from the couch.

So, what’s the better option for weight loss? Is a simple walk enough to melt away fat, or do you have to break a sweat with jogging? This is a common question for anyone starting a fitness journey or getting back into a routine.

To break it down, I chatted with Vaibhav Daga, a sports medicine consultant at Kokilaben Dhirubhai Ambani Hospital in Mumbai. He shed light on how each workout benefits different people and how to maximize your efforts.

### Brisk Walking: Gentle Yet Effective

Brisk walking means moving at a pace of around 80 to 100 steps per minute. This moderate exercise is fantastic for beginners and those with joint issues. According to Daga, “Brisk walking boosts heart health, aids weight maintenance, and helps manage chronic conditions like diabetes and hypertension.”

For someone weighing about 70 kg, a quick 30-minute walk can burn about 140 to 160 calories. While it may not seem like much at first, those calories add up when combined with a balanced diet. Daga emphasizes, “Consistency is key. Walking daily is far more beneficial than sporadic high-intensity workouts.” It’s a sustainable choice that’s easy on the body.

### Jogging: More Intensity, More Burn

On the other hand, jogging takes your workout up a notch. It elevates your heart rate, builds stamina, and burns calories faster. That same 70-kg person could torch approximately 240 to 270 calories in 30 minutes of jogging—almost double compared to walking.

Daga explains, “Jogging is great for those who are already somewhat active and want to lose weight quickly.” It helps to strengthen your heart and enhance lung capacity. However, keep in mind that jogging increases strain on your joints. “If you have knee or ankle pain, it’s better to start with walking and gradually mix in jogging,” he cautions.

### The Best Fit for You

When it comes to deciding between walking and jogging, jogging wins in terms of calorie burn. But remember, sustainability is just as important. Daga advises, “Choose an exercise you enjoy and can stick with. Many find a mix of brisk walking and short jogging intervals to be highly effective.”

Combining both activities can keep your workout routine fresh and engaging while also lowering injury risks.

At the end of the day, the right choice depends on your fitness level, your goals, and how your body feels. What works for one person might not work for another, so find what you enjoy and what you can maintain long-term.

### A Broader Perspective

Interestingly, recent statistics show that physical activity, including walking and jogging, can significantly lower the risk of chronic diseases. According to a 2022 report from the World Health Organization, increasing regular physical activity to just 150 minutes a week can improve overall health.

Social media has also become a platform for many sharing their fitness journeys, often blending brisk walking with jogging to keep things exciting. Trends on platforms like Instagram and TikTok showcase challenges encouraging users to mix low-intensity and high-intensity workouts to find a balance that works for them.

So, whether you lace up for a brisk walk or a jog, find what feels good and keep moving!



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