Both are good for the heart
Japanese walking is a form of alternating 3 minutes of slow walking and 3 minutes of brisk walking in half an hour. According to Dr. Dara Ford, director of the Master of Science in Nutritional Education program at American University: Both Japanese walking and jogging help reduce the risk of heart disease, stroke, lower blood pressure, reduce type 2 diabetes, support weight control and improve mental health.
Because running is more intense, Ford says it can provide more cardiovascular benefits, but warns that over-exercising can cause heart damage in people who are sedentary or have a history of heart disease.
Dr Martin Binks, a metabolic disease scientist and chair of the Department of Nutrition & Food Research at the School of Public Health, George Mason University, emphasizes: The most beneficial exercise is one you do regularly. If you love running, run. If you like intermittent walking, keep it.
Running on the stomach burns more calories, but it is not always the optimal choice
Regarding energy consumption, Ford said running burns more calories in the same period of time thanks to its continuous high intensity. A 30-minute run is often more efficient in terms of time than a 30-minute walk. However, Binks notes that walking can take longer, helping with the same total energy expenditure.
Both experts emphasize that calories are not the only goal. If you find walking more enjoyable and sustainable, its the right choice, Ford says.
Regarding the ability to start, Ford believes that walking, especially Japanese walking, is an easy-to-reach option, increasing the intensity moderately without putting too much pressure on the joints. She recommends that if you want to switch to running, you need to increase the distance and speed slowly to avoid injuries.
Binks added that for older adults, recovery from exercise is slower, so the strong impact of running can put pressure on the body. Choose the right shoe, a safe route, and adjust to your joint and foot condition, he advises.
There is no absolute answer to whether Japanese walking or jogging is better. The important thing is that you choose the form that suits your age, health, goals and personal preferences. Ford concluded: If there are no joint problems, running burns more calories. But if you need to reduce the impact, walking is a great choice."
