Walking for 45 minutes vs slow jogging for 15 minutes: Which is a better exercise for weight loss

People who are stepping into their fitness journey are often confused about where to begin. What exercise do I choose? How long should you exercise to get optimal results? Should you start small and go all out? Another common confusion is whether to walk or jog. Both exercises are simple, require no equipment, and are effective in their own ways. So, what’s better, walking for 45 minutes or slow jogging for 15 minutes? Let’s take a look at what’s better.

Before delving deep into what’s better, let’s understand why exercise is important for your overall health.

Why is exercise important?

Exercise is crucial, both for physical and mental health. It can reduce your risk of major illnesses, such as coronary heart disease, stroke, type 2 diabetes, and cancer, and also lower your risk of early death by up to 30%. Regular exercise can significantly improve sleep, increase energy, and support weight management. So even a few couple of minutes of exercise at least thrice a week can have a significant impact on your overall health.

According to the World Health Organisation (WHO), adults should get at least 150 minutes of moderate to intensity physical activity throughout the week. If you are engaging in vigorous to intense physical activity, you should at least get 75 minutes a week. This will vary depending on your age and wellness.

What happens if you walk for 45 minutes a day?

Walking is simple, effective, and one of the easiest ways to stay active. The best part? It’s free. Walking will help you to lose weight and become healthier. Though walking is often overlooked as a form of exercise, a brisk walk can help you build stamina, burn excess calories, and make your heart healthier. If you walk at a moderate pace of 3-4 mph for 45 minutes, it can burn around 150-250 calories in 45 minutes

What happens if you slow jog for 15 minutes a day?

Slow jogging has numerous health benefits for both physical and mental well-being. It can improve cardiovascular health, build endurance, reduce injury risk, enhance fat burning, and promote mental relaxation. If you slow jog for 15 minutes daily at a 4-5 mph pace, you will burn around 100-150 calories.


Which one is better?

There is no debate about the fact that exercise is good for you, regardless of which you choose. For most people, especially beginners, those with joint concerns, or those seeking a sustainable habit, walking for 45 minutes daily may be an ideal choice, due to its safety, accessibility, and comprehensive health benefits. However, choosing the best exercise really depends on your health and fitness goals. Your age, overall health, any underlying health conditions, and accessibility, among others, would affect the result. For instance, if you arean older adult with knee issues, slow jogging won’t be a really good choice. Similarly, if you are on a weight loss journey, slow jogging may benefit you more than walking. What’s more important? Consistency. It’s crucial if you want to get the most out of your exercise program.

Note: Consult your healthcare provider before starting either, especially if you have any underlying health conditions.