When it comes to fitness, some people are committed to walking 10,000 steps a day, while others prefer jogging 5 kilometers daily.

So, which one offers better exercise results?

Calorie Consumption

In terms of calorie burning, walking 10,000 steps is roughly equivalent to 6-7 kilometers and can burn about 400 calories. Jogging 5 kilometers also burns around 400 calories. So, both activities have similar calorie consumption.

However, jogging has a higher training intensity. It increases heart rate and breathing frequency. After a 5-kilometer jog, the body remains in a high metabolic state, continuing to burn calories. This makes jogging more efficient for weight loss compared to walking.

Time Consumption

Walking 10,000 steps usually takes about 2 hours, while jogging 5 kilometers takes around 40 minutes. For those with plenty of time, walking 10,000 steps daily is a good choice. But for those with limited time who want a quick workout, jogging is more time-efficient.

Injury Risk

Walking is generally safer. During jogging, the knee joints experience an impact force more than twice the body weight. This can lead to joint injuries, especially for overweight individuals. Many people with a high body weight have weaker exercise capabilities and may find it hard to stick to jogging, often giving up halfway.

Walking, on the other hand, is a low-to-moderate intensity exercise. The pressure on the knees during walking is 1.2-1.5 times the body weight, significantly reducing the risk of injury. It protects the knees and is safer for obese individuals. Once their weight is reduced to a certain level, they can then try jogging to increase fat-burning efficiency.

Physical Fitness

Jogging has a higher training intensity. It improves blood circulation, effectively increases lung capacity, and strengthens the heart muscle. This enhances overall physical fitness and slows down the aging of physical processes.

Walking is a milder exercise suitable for those who are not used to regular exercise or are older. It is also recommended for people with high blood pressure or high cholesterol who may not be suitable for jogging. Doctors often advise such individuals to choose walking for their exercise.

Mental Health

Both walking and jogging can relieve stress and promote the secretion of dopamine, relaxing both the body and mind. In today's fast-paced society, many people suffer from mental health issues. Regular exercise can help maintain a more positive and optimistic mood, improving stress resistance.

Everyone has different physical conditions and preferences. There is no one-size-fits-all answer. The best exercise is the one that suits you. Life lies in movement. Whether you choose to walk briskly or jog, as long as you stick to it, you are already better off than those who remain sedentary.