The amount of walking or jogging that's best for health varies depending on individual factors like age, current fitness level, and overall health goals. However, general guidelines suggest aiming for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for adults. Here's a breakdown:
Walking:
Walking is a low-impact exercise that's accessible to most people. It's great for beginners or those with joint issues. Aim for brisk walking, where you can still hold a conversation but feel slightly breathless. Start with 30 minutes a day, five days a week, and gradually increase duration or intensity.
Jogging:
Jogging is a step up in intensity from walking, providing cardiovascular benefits and burning more calories in a shorter time. Beginners might start with a mix of walking and jogging, gradually increasing jogging time as endurance improves. Aim for at least 20-30 minutes of continuous jogging, three to five times a week.
Benefits of Walking and Jogging:
Cardiovascular Health:
Both walking and jogging help improve heart health by strengthening the heart muscle, lowering blood pressure, and improving circulation.
Weight Management:
Regular walking or jogging can help maintain a healthy weight or aid in weight loss by burning calories and boosting metabolism.
Mental Well-being:
Physical activity releases endorphins, which can improve mood and reduce symptoms of depression and anxiety.
Bone and Joint Health:
Weight-bearing exercises like walking and jogging help maintain bone density and strengthen muscles around joints, reducing the risk of osteoporosis and arthritis.
Longevity:
Studies show that regular physical activity, including walking and jogging, is associated with a lower risk of chronic diseases and increased life expectancy.
It's important to listen to your body and not overdo it, especially if you're new to exercise or have any underlying health conditions. Consulting with a healthcare provider before starting a new exercise routine is advisable, especially if you have any concerns or medical issues. Finding a balance between consistency and avoiding injury is key to reaping the long-term benefits of walking or jogging for health.
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