Walking & Jogging are the most basic forms to lose weight & if consistently done will surely reap untold benefits.   Internet is littered with debate on benefits on Jogging vs walking. All this started after a study conducted in1994 suggested that one burns more calories by walking.  This is not entirely true; Jogging will undoubtedly burn more calories if done for same amount of time as walking. This does not mean that jogging is a better for weight loss. One area when walking wins hands down is, less chance of injury. If one is on the heavier side or older side walking is a much safer alternative. One should also realize that walking can be as beneficial as jogging if done for extended period of time. (Calories burnt in a 30 minute jog may be similar to calories burnt in a one hour walk)

Click here to read the latest research paper on jogging & walking…

Let’s look at some benefits of walking:

• Weight loss. (I say that walking & weight loss are directly proportional)
• Increased muscle mass
• Lower risk of cancer diabetes, cancer & stroke
• Improved cholesterol levels
  

I prefer walking to jogging because of the convenience. It is easier to walk for one hour than jog 30 minutes. I split the one hour to different time zones. Walk to the market/ park, climbing the staircase, conscious walking up & down the aisle during breaks, usually does it for me.

Here are some tips to get the maximum weight loss benefit from walking:

1. Beginners should focus on distance covered rather than the speed of walk. The walking speed can gradually be increased.
2. Swinging arms like race walkers (walking running) actually preserves energy (calories). Walk in way that comes naturally to you rather than aping the race walkers.
3. If walking on a treadmill, set it on an inclined position. There will be more treadmill calories burned this way.
4. Start & stop kinds of walk are best. This style expends more energy. In a continuous walk your momentum takes you forward instead of you making an effort. This extra effort resulting in more calories burnt.
5. Do not be tempted to keep longer strides. Shorter, quicker steps are the correct walking technique for weight loss. I call this method “calorie walking”.

As a parting gift here is a research paper that compares walking on treadmill & walking in water. http://ptjournal.apta.org/cgi/reprint/67/10/1501.pdf

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