Comparing calories and their effects on the body
Walking on slopes and jogging both provide cardiovascular benefits, supporting weight control. However, there are significant differences in energy consumption.
For example, a person weighing 67 kg can burn 474 calories in just 30 minutes of running at a speed of 8 mph. Meanwhile, walking on a 10% slope at a speed of 3.5 mph helps burn about 30,4 calories during the same period.
Walking on an incline has little impact on the joints, suitable for people with knee pain or new to exercise. Meanwhile, jogging creates more pressure but helps consume more energy in a shorter time.
running is more efficient at burning calories, but hill walking is still a great choice, especially for people with joint problems or needing a lighter workout, says Dr. Michael Fredericson, an attorney medicine expert at Stanford University.
Health benefits beyond weight loss
Walking and jogging on slopes not only helps control weight but also improves overall health. The recorded benefits include: improving mood, reducing stress, improving sleep, reducing blood pressure, and increasing muscle and bone strength.
The American Physical Activity Guide recommends that adults should do moderate-intensity exercise at least 150 minutes per week. Even a 10-minute walk or jog is much better than not doing anything.
Dr. Mallory Christopherson, a spinalortorthopedic expert in Minnesota (USA), emphasized: The choice of the right exercise depends on health status, time and personal goals. The most important thing is to maintain regular exercise.
In addition, time factors also affect exercise decisions. If you are busy with your schedule, running can help you achieve your weight loss goals faster thanks to the large amount of calories consumed in a short time. On the contrary, if you want to protect your joints and maintain a long-term habit, walking uphill is a sustainable choice.
When starting, gradually increase the intensity, avoid increasing the speed or slope by more than 10% per week to reduce the risk of injury. People with cardiovascular or respiratory diseases should consult a doctor before changing their exercise regimen.
Both walking on slopes and jogging are effective exercises for weight loss and health improvement. Running helps burn calories faster, while sidewalking is joint-friendly and easy to maintain for a long time. The choice depends on each person's physical condition, goals and lifestyle.
