Spot jogging for 10 minutes vs walking for 45 minutes: Which is better – Times of India

In today’s world, it is essential to stay active in order to be healthy and fit physically as well as mentally. There are numerous different exercises, but among them, two simpler and effective exercises are spot jogging and walking. Both are accessible, do not require special equipment, and can be done by people at different stages of fitness.
In the busy schedule, we mostly are able to accommodate only a few minutes of workout, no matter how accessible and convenient it is. Let’s take a look at the efficiency of spot jogging for 10 minutes versus walking for 45 minutes. While one emphasizes intensity and calorie burn in a short period, the other leans on endurance and sustained activity.

With 10 mins of spot jogging you approximately burn more than 80 calories

Spot jogging is a high-intensity workout that can fit perfectly into a busy schedule. By jogging in place for even just 10 minutes, one can work out their cardiovascular system quite significantly. It is a non-stop motion workout that raises the heart rate quickly and increases oxygen intake. It engages most parts of the body, the calf muscles and thighs included as well as the core, making it a great calorie-burner, estimated at about 80 to 120 calories for a 10-minute workout, depending on factors such as weight and effort exerted.
However, spot jogging is not without its challenges. The high impact on joints, particularly the knees and ankles, might be unsuitable for those with existing joint issues or beginners who lack proper form.

In 45 mins, if you walk properly you are likely to lose 150 calories

A 45-minute walk, particularly at a brisk pace, can burn approximately 150–200 calories, making it an excellent option for steady-state cardio. Unlike spot jogging, walking is easier on the joints, which makes it suitable for people of all age groups, including seniors or those recovering from injuries.
The benefits of walking extend beyond calorie burn. It is a great way to improve cardiovascular health gradually by lowering blood pressure, reducing cholesterol levels, and enhancing circulation.

Despite many benefits, walking is not without its limitations. It takes a long time to burn the same number of calories as spot jogging or other high-intensity activities. The body can also become accustomed to daily walking, leading to a plateau in fitness gains unless the pace or duration is increased.

Which one should you choose?

Both spot jogging and walking benefit the cardiovascular system; however, intensity varies. Spot jogging raises the heart rate more quickly, providing a more powerful workout for the heart and lungs. However, walking is significantly less intense, yet still promotes steady improvements in cardiovascular health. Walking will most certainly keep someone’s heart rate healthy, prevent heart diseases, and is easier to maintain even in people who have lower levels of fitness.
For beginners or those with conditions like hypertension, walking is often the safer choice.
Walking is the clear winner when it comes to joint health: low impact, thus less risk of straining or injuring the joints, making it a perfect option for individuals with arthritis, joint problems, or post-surgery. On the other hand, spot jogging may strain joints since it involves repetitive hard impacts. Proper form, good shoes, and good surfaces can reduce some of these risks.

The mental health benefits of both exercises are notable. Spot jogging, being a high-intensity workout, triggers the release of endorphins—often referred to as “feel-good” hormones. This leads to improved mood, reduced stress, and a sense of accomplishment. Walking, particularly outdoors, has a meditative quality that fosters mental relaxation. Sometimes, the steady beat of walking matched to an exposure to nature and/or new surroundings clears the mind and calms the anxiety. Even though spot jogging can be effective for a quick mood boost, walking is generally a more long-term and holistic approach to one’s mental wellness.

Combine both exercises for the best of both worlds