1 km distance: Walking or jogging is better for health?

Walking and running both have significant health benefits. They are two popular forms of endurance exercise, often compared for their effectiveness in weight loss, cardiovascular health, mental health, and fitness.

Walking and jogging have different effects on the body over the same distance, such as 1 km. Walking is a gentle activity that puts little pressure on the joints, suitable for most people, especially beginners, the elderly or people recovering from injuries, according to the health website Healthline (USA).

Jogging burns more calories and helps you lose weight faster, but has a higher risk of injury than walking.

PHOTO: AI

Meanwhile, jogging has a higher intensity of exercise, burning more calories in a short time. This form of exercise is suitable for those who want to lose weight quickly or improve their fitness. However, high-intensity exercise also comes with more risks than walking.

In fact, both walking and jogging help burn calories, which is a key factor in weight loss. However, jogging burns more calories because the intensity of the exercise is higher. A study by Harvard Medical School (USA) showed that in the same 30-minute period, a 70-kg person will burn about 150 calories when walking at a speed of 6.4 km/h. Meanwhile, if they run at a speed of 9.6 km/h, the amount of calories burned is 372 calories.

Per kilometer, jogging burns about 30-50% more calories than walking.

But if you consider the distance, the amount of calories burned is not that different. Walking 1 km burns about 50-70 calories, while running 1 km burns about 80-100 calories depending on weight and speed. This shows that running burns about 30-50% more calories per km than walking.

However, that does not mean that walking is less effective. Even though it is slower, if you walk regularly, you can still effectively reduce fat. A study published in the International Journal of Obesity showed that regular brisk walking helps reduce visceral fat as effectively as jogging. Visceral fat is a dangerous type of fat that surrounds the internal organs in the abdomen.

Walking is easier to maintain and suitable for more people

Another important factor is the ability to keep up. Research in the journal BMJ Open Sport & Exercise Medicine found that walkers were better able to maintain their exercise than runners, especially over long periods of time.

Therefore, if a person wants to lose weight, running helps to lose weight faster per kilometer. However, walking is easier to maintain and suitable for more people, especially beginners and the elderly.

While running is good for your heart and weight loss, it also carries a higher risk of injury than walking. This is because it puts more pressure on your joints and muscles. Runners should be aware of common running injuries such as shin splints, running knee pain, Achilles tendinitis, and plantar fasciitis, according to Healthline .

Source: https://thanhnien.vn/cu-ly-1-km-di-bo-hay-chay-bo-se-tot-hon-cho-suc-khoe-185250507151226953.htm