Power walking and jogging are exercises that can be performed at different intensities, with different benefits for the body. Power walking is defined as a fast-paced walk where knees bend slightly more than in normal walking and swings the arms vigorously; whereas jogging is an exercise during which the feet come in contact with the ground along footfall sequence in a regular repeating pattern.
Definitions of power walking and jogging:
*Power walking is a Walk exercise described by the American Council on Exercise (ACE) as “a heart-pumping aerobic activity that can help you burn calories and train your body to walk with strength, stamina and coordination.”
*Jogging is defined by the National Heart Lung Blood Institute (NHLBI) as “running at a steady speed over an extended distance”
Similarities between power walking and jogging:
*Both are aerobic exercises that can be performed to improve cardiovascular health by enhancing circulation, strengthening the heart muscles, improving lung function.
Differences between power walking and jogging…
*Speed – when performing power walking, one should move quickly enough so that breathing is difficult but the walker is still able to carry on a conversation. This typically means walking approximately 2 miles per hour or faster. Jogging requires faster movement, carrying one’s body weight with each stride of the foot, at 3-4+ mph depending on fitness level.
*Form – good form during power walking involves holding the head up, shoulders back and chest open (do not lean forward), swinging arms vigorously but relaxed. Good form for jogging includes gliding along with each stride of your foot, bent knees pushing off from heel to toe with no braking; toned calf, thigh and buttocks muscles; upright posture, with shoulders back and gliding along easily with each stride.
*Benefits – power walking can provide benefits to strengthen legs, hips, back and stomach muscles, as well as help reduce the risk of injury. Jogging is typically more challenging since it requires larger muscle groups to be activated in order maintain movement at a constant speed. Since jogging’s intensity is increased beyond power walking, it typically burns fat faster.
*Amount of time – if jogging is more intense than power walking, then it typically takes less time to accomplish the same degree of cardiovascular health benefits. Performing just 20 minutes of jogging 3-4 times a week can lead to effective weight loss.
*Space – jogging requires more space since you are striding forward, whereas power walking can be done on a treadmill or trail. To achieve the same benefits as jogging, one would need to complete 15-20 minutes of power walking 3-4 times per week.
Power walking and jogging are complementary exercises that can be performed at different intensities to improve cardiovascular health. Power walking is a good starting point for those who have never exercised before, or for those who wish to maintain lower intensity exercise as they recover from illness or injury. Jogging provides a greater challenge and can result in faster weight loss when done 3-4 times a week for 20 mins.