Walking vs Jogging
Walking and jogging are two of the most accessible forms of exercise available — but which one is actually better for your health? With over 50 years of experience in natural health and fitness, here is what we have observed works best for the vast majority of people.
The Key Differences Between Walking and Jogging
Jogging burns more calories than walking the same distance, and both are excellent forms of cardiovascular exercise. If your primary goal is rapid calorie burning, jogging may appear to be the obvious winner. However, the full picture is far more nuanced — and for most people, brisk walking is not just safer, it is equally as effective when done correctly.
Walking, especially brisk walking, carries an impressive range of health benefits: it helps maintain a healthy weight, protects your joints, improves cardiovascular health, and supports your mental wellbeing — all without the injury risk that jogging carries.
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Why Exercising in Polluted Air Does More Harm Than Good
One of the most overlooked dangers we observe repeatedly is people walking, jogging, or running through heavily polluted city streets — breathing in diesel fumes, bus exhaust, car emissions, motorcycle fuel, and jet fuel residue. When you jog, your breathing rate increases significantly, meaning you inhale far more polluted air per minute.
The harsh reality is that exercising in a polluted environment can do more harm to your lungs and heart than the exercise does good. At Planet Wellness, our fitness sessions take place in 78 acres of clean, unpolluted parkland that has never been sprayed with chemicals. That is where genuinely health-enhancing exercise happens. If you live in a city, seek out parks, green spaces, and quiet routes away from traffic.
How Jogging Impacts Your Spine and Joints
Your spinal column is your body’s primary shock absorber. From the atlas at the top of your neck down to the lumbar region of your lower back, you have 24 vertebrae — each one absorbing impact every single time your foot strikes the ground during a jog.
If you are jogging on uneven ground, or if you are carrying extra weight (80 kg or above), the compressive force on your discs and vertebrae is substantial. Over time, this repeated impact can cause disc degeneration, nerve compression, and chronic back, hip, or knee pain.
Add to this the fact that most people jog in poor-quality footwear — cheap trainers with minimal cushioning and poor biomechanical support. A proper pair of walking or jogging shoes should cost at least £100. Your joints deserve that investment.
The Power of Brisk Walking Done Correctly
Brisk walking, performed with the right technique and consistency, can achieve the same level of cardiovascular fitness as jogging — without the injury risk. Here is how to do it right:
- Power walk with high knee lifts: Walk briskly, periodically raising your knees toward your chest. Start with 10 repetitions and build toward 30 as your fitness improves. This is very low impact when wearing supportive shoes.
- Build your distance: Aim for 2 kilometres or more per session, maintaining a pace that noticeably elevates your heart rate and breathing.
- Try incline walking: Walking uphill burns a comparable number of calories to jogging on flat ground — with far less joint impact.
- Be consistent: Three to four sessions per week of 20–30 minutes each will deliver measurable improvements in fitness, stamina, and wellbeing.
Brisk walking improves your stamina, boosts your immune system, and strengthens your heart. As you breathe deeply and exhale fully, you also keep your lungs healthy — particularly valuable if you lead an otherwise sedentary lifestyle.
Mental Health and Emotional Wellbeing
Studies have found that 20–30 minutes of moderate-intensity exercise three times a week significantly reduces anxiety and depression. Brisk walking fits this prescription perfectly. It improves mood, lifts self-esteem, and carries a meditative quality that intense jogging often cannot match.
If fitting in 30 consecutive minutes feels challenging, simply break it into three separate 10-minute walks throughout the day. The health benefits accumulate regardless.
Practical Tips for Getting Started
- If you are new to exercise or returning after a long break, start at a comfortable pace and build intensity gradually over weeks, not days.
- If outdoor space is limited, begin by walking around your home or garden — every step counts.
- Park further away from your destination, or exit public transport one stop early, to naturally build more walking into your daily routine.
- Always wear well-fitted, supportive footwear — this single investment makes an enormous difference to your comfort and long-term joint health.
- Exercise in clean air wherever possible. Parks, nature reserves, and countryside paths are ideal.
Walking or Jogging: Which is Better?
For the vast majority of people — particularly those with any history of back, knee, or hip issues, those who are overweight, or those new to regular exercise — brisk walking is the smarter, safer, and more sustainable long-term choice.
Jogging has its place for younger, lighter individuals with healthy joints, proper footwear, and access to clean outdoor air. But it must be approached carefully and ideally guided by a practitioner who understands your body’s biomechanics.
Our recommendation, backed by 50+ years of results: walk with purpose, walk in nature, and walk consistently. Your body — and your spine — will thank you for decades to come.
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Disclaimer: The information provided in this article is for educational purposes only and is not intended as medical advice. Also, always consult a qualified healthcare professional before making changes to your diet, supplement regimen or health programme. Planet Wellness practitioners draw on over 50 years of natural health experience using Iridology, Nutrition, and Kinesiology.
