45-Minute Walk vs 20-Minute Jog: Which One Should You Choose For Maximum Fitness?

45-Minute Walk vs 20-Minute Jog: Regular exercise is crucial for maintaining health and overall well-being. But when it comes to choosing the best form of exercise, it is always simplicity that wins. Among the simple, age-old fitness practices, walking and jogging are the go-to choices of many individuals. However, there is always a debate about whether a brisk 45-minute walk or a quick 20-minute jog is better for maintaining overall health. Both of these traditional exercises have their unique benefits and choosing the right one according to your goals, fitness level and even your mood, matters the most. While walking is low-impact and gentler on the joints, jogging can burn more calories in less time and boost cardiovascular endurance. Here’s everything you need to know about which one is better - a 45-minute walk or a 20-minute jog.

In today’s fast-paced world, people often opt for workouts that are efficient yet effective. Thus, it is important to know the benefits of walking for 45 minutes and jogging for 20 minutes for all athletes and fitness enthusiasts. Whether you’re looking to lose weight, build stamina or simply maintain overall health, here is the difference between a 45-minute walk and a 20-minute jog.

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45-Minute Walk Benefits

Walking is one of the most effective ways to stay fit. If you walk for 45 minutes at a moderate pace, you might burn approximately 150-300 calories. Well, this is linked to a person’s body weight and intensity. This humble, age-old exercise can improve heart health, lower blood pressure and reduce the risk of chronic diseases like diabetes. If you practice Interval Walking (IW), also known as the Japanese walking technique, the benefits can be doubled. Walking is low-impact and is easy on the joints. All you need is a comfortable pair of shoes and you are good to go. You can either choose to walk indoors or outdoors. It is also ideal for beginners or those with joint issues, such as arthritis.

Benefits Of Walking And Jogging (Image Credits: Canva)

20-Minute Jog Benefits

Jogging is beneficial for people who want more fitness benefits. Jogging slowly for 20 minutes burns approximately 200-300 calories. This simple workout elevates heart rate more quickly, which is beneficial for cardiovascular endurance. Jogging at a slow pace can significantly improve VO2 max (a measure of aerobic fitness) more effectively than walking.

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45-Minute Walk vs 20-Minute Jog: Which Is More Beneficial For Health?

Both walking and jogging are beneficial for health. Exercise of any kind can boost mental health, as the activity will release endorphins, reduce stress, and improve mood. Walking outdoors helps boost cognitive function and reduce anxiety compared to indoor exercise. Jogging, on the other hand, provides an intense endorphin rush, compared to walking. People on a weight loss journey may benefit from a high-intensity workout, like slow jogging.