Walking or Jogging Which Is Better
There is a lot of comparative arguments across the world over the walking or jogging. Both walking or jogging is the most popular, budge friendly but effective exercise for teenagers to elderly. But it is ,very hard to answer which is better among these two. Both walking or jogging is acceptable to individual according to his or her demands, physical condition, age, habits and doctor’s advice. In this article we will discuss the benefits, effectiveness, acceptability of walking or jogging.
Let’s Know Walking or Jogging Which Is Better For Health
When to walk and how much:
When we consider the health benefits of walking, the Federal health guidelines recommend that a person should walk briskly for at least 150 to 300 minutes a week. If you walk every day of the week, you should walk for 30 minutes daily. In this context, it is good to say that those who have less time in their hands can walk for ten minutes divided into three times throughout the day.
It is good to mention here that there is no rule that you have to walk in the morning or at night. Walks can be made in the morning or evening when convenient. The truth is that walking can be done as a routine to manage social work, personal convenience or family.
These 30 minutes should be walked at such a speed that when the walk is over, the person feels that he has worked, that is, the heart rate will increase a little, breathing will be faster.
This is followed by brisk walking (vigorous intensity, at least 5 mph). In this case, you should walk for 75 minutes a week. Following this method the person will be panting profusely after 15 minutes of walking and will not be able to talk continuously.
Warnings of Walking or Jogging:
Those who are not used to walking can get injured in bones, ligaments, bone joints if they start walking or jogging.
It should be remembered that walking should be practiced at least in moderate intensity to improve the heart.
How to walk:
If you want to include a good habit of walking in your daily routine to keep your body fit and healthy, then you have to learn how to walk to get the best benefit out of it. If you feel bore to walk alone, then he can walk in a group with some people. You can listen to music on headphones while walking. It will reduce boredom.
It is ideal for the individual to walk in a moderate way, that means don’t walk too slowly or too fast. At first, start walking slowly or lightly for five minutes to warm up your body. Then slowly increase your speed of walking. Walk in such way that you feel sweating on your body. While walking, move your both hands forward and backwards simultaneously.
At the end of your walk, you should slow down your pace of walking to bring your muscle in relaxed state.
Who will jog for how long:
Now let’s talk about jogging. It should be noted that if the body is not ready and does not support, do not start jogging in haste. First you should practice walking. After getting some practice you can start jogging slowly. Warm up by walking a little before jogging. A fit person can mix both walking and jogging. After a heart attack, you should start walking a little while you are recovering. The amount and time of walking should be gradually increased according to the patient’s ability.
People who are recovering from a heart attack must walk as advised by the doctor to avoid shortness of breath or chest pain.
Can Children also walk or jog:
There is no need for separate walking or jogging as children play sports from a young age. But nowadays many children cannot exercise or play sports in that way due to the pressure of studies. In this case, parents should ensure that children can play sports. Because in order to keep the body in good shape, early protection should be taken from a young age.
Benefits of walking and jogging:
Walking or jogging helps prevent narrowing of the coronary arteries of the heart and maintains the heart’s pumping capacity.
- Keeps away the risk of brain stroke.
- Controls blood sugar and insulin levels.
- Helps reduce high blood pressure.
- Diseases like dementia or Alzheimer’s can be prevented to some extent.
- Reduces the risk of various types of cancer.
- Can maintain the health of women’s body during pregnancy.
- Walking helps sleep better at night.
- People who suffer from obstructive sleep apnea will also benefit from walking.
- Reduces fatigue, tension and protects brain function.
- Helps in weight loss.
- Keeps bones, joints and muscles strong.
What are the benefits of walking
Leg muscles improvement
Calf muscles are strengthened. Walking for 40 minutes every day improved calf muscles. Gastrocnemius muscles are there in these calf muscles. Regular walking improves these muscles significantly. Quadriceps muscles are improved. Also, the biceps muscles, which include the hamstrings, also become stronger. In addition, the muscles in the thigh muscles are gradually strengthened. And one of the results of strengthening the leg muscles is the reduced risk of osteoarthritis.
Improvement of back and waist muscles
Muscles such as the erector spine, psoas major muscles bear the weight of the body. These muscles keep the spine straight. Regular walking practice strengthens these muscles.
Improvement of shoulder muscles
Proper walking increases the strength of muscles like deltoid, teres major and minor, rhomboid because the arm also moves during walking.
Improvement of chest muscles
To which the pectoralis major and minor muscles maintain attachment. These muscles help lift and throw heavy objects. Regular walking increases the strength of these muscles.
Abdominal muscle improvement
Regular walking improves the rectus abdominis, transverse abdominis muscles. Daily walking keeps these muscles in proper circulation. Besides, the contraction and expansion of the molars are done properly. It prevents constipation.
Increases lung function
Regular walking exercises help to improve respiratory system. Regular walking in a moderate way helps to increase the heart rate and thus helps to keep the respiratory work smoothly. Walking at a fast pace requires the lungs to take in and exhale more air. Regular walking reduces the risk of chronic obstructive pulmonary disease.
It is often found that individual specially the person who just started walking exercise gasping for breath after walking few minutes at fast pace. There is no needs to be worried so much. There are many reasons for this breathing problem.
Breathing problem may happen as the lungs do not get enough air at that time. As our heart rate goes faster while walking at fast pace, we need adequate oxygen to keep respiratory system work smoothly. There may be some medical issues like infectious diseases, heart problems or diseases like TB, pneumonia or obesity problem. This needs to medical attention.
Jogging rules and precautions
Jogging is undoubtedly a healthy exercise. But before jogging you should know these rules and precautions.
1) People with high blood pressure should be careful while jogging and consult a doctor if necessary.
2) People with heart problems should check how much exercise they can tolerate. In this case, they should get medical examination and doctor’s advice because over exercising to a certain extent can cause problems.
3) People with pacemakers or stents are often not recommended by doctors for jogging.
4) Doctors do not recommend excessive jogging for those who have knee or hip bone problems.
5) Never mouth breathing during jogging.
6) Jogging speed will not be high from the beginning. Jogging speed should be increased gradually as per capacity.
7) Don’t jog with headphones in your ears. During this time, the blood circulates rapidly in the brain. So it is not right to take your mind to other thoughts at this time. Rather, if you enjoy jogging and focus on its different steps, the benefits of jogging will be more.
8) Barefoot jogging should not be done. In this case, jog with sneakers. Special attention should be paid to the most important heartbeat or radial pulse. Jogging should be reduced if the pulse beats at an excessive speed.
Frequently asked questions:
1. What is the difference between walking, running and jogging?
Ans: Walking is the first stage, jogging is the second and next comes the running for exercise. The person who just started exercise, must remember that he or she should not start with running. At first start with walking in the first stage for 2/3 weeks and if does not feel any physical trouble, then try for jogging. If there is no problem in jogging for at least one month, then go for running.
2. What is the best time for walking or jogging?
Ans: It is the conventional idea that morning is the best time for walking or jogging. Morning is the best time because after a long rest the physical and mental condition remains very relaxed. Besides, it keeps up the active mood through the whole day. Moreover, the atmosphere remains fresh and clean in the morning.
3. How much should one walk or jog in a day?
Ans: The persons who just started walking or jogging, it is ideal for them to walk 30 minutes and jog for 15 minutes to get the best result. It can be improved gradually considering the physical condition and capability.
4. Can we take break in the midst of walking or jogging?
Ans: Certainly, we can take little break in the midst of walking or jogging if we feel any breathing or other problem. Take a little break and start once again. In a word, nothing can be done with serious physical or breathing trouble.
5. Is running on treadmill give the same benefit?
Ans: Now-a-days, treadmill is the alternative of walking or outside of your house. It certainly gives the beneficial effect though it does not provide 100% benefit of normal walking or jogging in fresh and clean natural environment.
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