We touched on this already, but slow jogging burns more calories than walking at an identical pace, and thus, it is a more effective way to lose weight, if that's your goal.
Speed walking doesn't burn as many calories as running, but it can be an effective workout to elevate your heart rate, boost your mood, and improve your aerobic fitness level.
A long walk (at least 60 minutes)
And you're at significantly lower risk of injury compared with running. While runners can overdo it, quickly moving from healthy running distances to unhealthy distances, this research suggests that you can just keep on walking and it'll be good for you.
Running generally burns about twice as many calories as walking depending on the walking and running speeds being compared. So if you go for a 20-minute jog and you want to burn the same amount of calories walking the next day, you need to walk at least 40 minutes.
You can either run or walk every single day, or you can incorporate a walk or run every other day into your varied exercise routine. Experts suggest that brisk walking for about 30 minutes at a moderate speed every day can burn 150 to 200 calories.
In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.
Distances and Common Times
Kilometer: A kilometer is 0.62 miles, which is also 3281.5 feet, or 1000 meters. It takes 10 to 12 minutes to walk at a moderate pace.
Jog, mix it up, and rest. In general, average jogging speed is 4 to 6 mph. It's faster than walking and slower than running.
Average walking speed by age:
20-29 years: 3.00 mph (4.83 km/h) 30-39 years: 2.82 mph (4.54 km/h) 40-49 years: 2.82 mph (4.54 km/h) 50-59 years: 2.75 mph (4.43 km/h)
The average walking pace is 2.5 to 4 mph, according to the Centers for Disease Control and Prevention. Factors that affect the speed of your pace include physical fitness levels, the incline and your age. Competitive walkers, for instance, can walk an 11-minute mile, according to a 2015 study on walking groups.
“Running is good for your health, but more may not be better. You don't have to think it's a big challenge. We found that even 10 minutes per day is good enough. You don't need to do a lot to get the benefits from running.”
Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend that most adults aim for 10,000 steps per day . For most people, this is the equivalent of about 8 kilometers, or 5 miles.
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
Something as simple as a daily brisk walk can help you live a healthier life. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.
According to a study published in the American Journal of Physiology, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.
Conclusions: Total body fat is lost through walking at all speeds, but the change is more rapid, clear, and initially greater with slow walking in overweight subjects. A longer exercise impulse at a lower speed in our study initially produced greater total fat loss than a shorter one with fast walking speed.
On average, it takes roughly 1,200 to 1,500 steps to walk one kilometer while it can take between 900 and 1250 steps to run a kilometer.
An average walking pace on country and forestry footpaths is: 20 minutes per mile (3 miles per hour) 12 minutes per kilometre (5 kilometres per hour)
Since cadences were only measured for 3 MET (slow) and 5 MET (fast) walks, 122 steps/min is a mid-way estimate for a 4 MET walk. This produces an estimate of 3,660 steps in 30 minutes and 7,320 steps in 60 minutes.
The World Health Organisation and the National Heart Foundation of Australia recommend 10,000 steps (approximately eight kilometres) per day to improve general health and reduce the risk of chronic disease.
People interested in walking for weight loss should consistently hit at least 10,000 steps each day. Some people may even want to increase their total number of steps beyond this amount. However, any steps that a person takes beyond their normal daily step count can help them lose weight.
The Importance of Walking 5km or at least 30 Minutes a Day
Walking burns calories and therefore helps with weight management, maintenance and/or fat loss. Walking for at least 30 minutes a day can reduce your risk for coronary heart disease.
“What we call 'runner's face' does indeed often correlate with a runner's body type and lifestyle, but running does not specifically cause one to have a gaunt face.” The urban legend that's coined this look is actually caused by loss of volume and skin elasticity.
What Are the Benefits of Running Every Day? A July-August 2017 study in Progress in Cardiovascular Diseases found that running five to 10 minutes every day at a moderate pace resulted in improved cardiovascular health, lower blood pressure and reduced risk of all-cause mortality.