[Blog](https://vittalkamath.com/blog) # Walking vs jogging 1 January 2026 Both get you moving, but the intensity, mechanics and impact are different. ## 1\. Speed and pace - **Walking:** usually 4–6.5 km/h. At least one foot is on the ground at all times. - **Jogging:** usually 6.5–9.5 km/h. There’s a moment where both feet are off the ground — that “flight phase” is what separates it from walking. ## 2\. Impact on the body - **Walking:** low impact. Easier on the knees, hips and ankles. A good starting point, or for active recovery. - **Jogging:** higher impact. Each step puts 2 to 3 times your body weight through your joints. It builds bone density, but carries a higher risk of injury if your form is off. ## 3\. Calories and intensity - **Walking:** burns ≈200–300 calories an hour for a 70 kg person at 5.5 km/h. - **Jogging:** burns ≈500–600 calories an hour for the same person at 8 km/h. Heart rate hits 60–75% of maximum, against 50–60% for brisk walking. ## 4\. Muscle and form - **Walking:** the heel strikes first, then you roll to the toe. Arms swing naturally. Posture stays upright. - **Jogging:** a midfoot or forefoot strike is common. More knee lift, a stronger arm drive, a slight forward lean. It uses more of the glutes, calves and core. ## 5\. Best use - **Walk** when you are starting out or recovering, want to chat on the phone, want to reduce stress, or want to go long distances without fatigue. - **Jog** when you want more cardio benefit in less time, want to improve endurance, or are training for a running event. ## Conclusion Whether to opt for walking or jogging depends on your health condition, your health goals and your lifestyle. If you want to lose weight fast and reach a cardiac goal fast, jogging is better. Sometimes a combination works better, depending on the individual. Walking is good for maintaining health over the long run, in a steady way, and it has a social perk. The higher-impact nature of jogging strengthens the bones, thereby delaying osteoporosis. *I am writing this after walking and jogging 33,000 steps a day for nearly nineteen years.* [All articles](https://vittalkamath.com/blog)