You can burn equivalent calories while brisk walking instead of jogging, but it will take longer.
Brisk walking and jogging both fall into the category of aerobic exercise, but there are some differences between these two low-impact options. Aerobic exercise involves working large muscle groups in a continuous, rhythmic movement, according to Georgia State University. This creates pressure for your heart and lungs, allowing you to develop your cardiovascular and respiratory systems. Because walking and jogging are both healthy options for getting a good workout, the choice often comes down to personal preference and fitness goals.
Common Benefits of Walking and Jogging
Since walking and jogging are both cardiovascular workout options, you'll gain benefits no matter which option you select. Providence Health Services states that people who complete cardio workouts tend to live longer, experience better body function, and have lower risks for coronary artery disease, cancer and diabetes. Other benefits associated with walking and jogging include increased efficiency in your movements, improved metabolism, stronger muscles and bones and decreased stress and anxiety. To achieve the benefits of walking and jogging, you need to complete at least 30 minutes of cardio, three to seven times weekly. Both brisk walking and jogging are relatively inexpensive to achieve, and can be performed almost anywhere.
Considering Brisk Walking
Brisk walking can be defined as walking at a pace of about 4 mph while moving your arms energetically, according to Georgia State University. In comparison, slow walking takes place at 3 mph with relaxed arms; race walking takes place at 5 mph with quick steps and arms bent to 90 degrees. You'll work the quadriceps, hamstrings, calves and glutes. A slower pace makes this an ideal workout for people just beginning to exercise or recovering from an injury, although you'll burn fewer calories overall.
Jogging for Exercise
Jogging and running fall into the same category, although jogging takes place at a slower rate. Running at a pace of 6 mph can be considered jogging, according to BBC Sport. Georgia State University states that you'll strengthen the quadriceps, hamstrings, hip flexors and calf muscles while jogging. Jogging is more high-impact than walking, so there's a greater risk of injuring your ankles or knees during this activity. However, because you're moving faster you'll also be burning more calories.
Reality of Lifestyle Choices
Although you might burn more calories with jogging, if your body isn't ready for that level of exercise you might be better off starting with a lower-impact activity like brisk walking, according to Fit Sugar. Benefits from exercise accrue over time, so if you can only manage an occasional jog, you might be better off with regular walking. You can burn the same amount of calories with walking, but it will take longer. For example, a 60-minute walk at 4.6 mph will burn 276 calories for a 130-pound woman; a 30-minute jog at 6 mph will burn 270 calories. You can also incorporate both brisk walking and jogging into your routine to avoid stagnation.