Speed Walking Versus Jogging

I want to workout, but my knees are a little weak. Can you define the difference between speed walking and jogging and the benefits of one over the other?

Speed walking and jogging are both excellent aerobic activities, which means they use the large muscles of the body continuously and require you to use oxygen for a prolonged period of time. Regular aerobic exercise causes beneficial changes in your lungs, heart and vascular system. It’s also a great calorie burner that can reduce your risk of a variety of ailments, from diabetes to depression.

The main differences between speed walking and jogging are their varied degrees of intensity and impact. Generally, speed walking is slower and low impact, while jogging is faster and high impact.

Speed walking goes by many names including fast walking, power walking, aerobic walking and brisk walking. But they all mean the same thing—purposeful exercise walking that elevates your heart rate into a training zone. (The exception is race walking, which is an Olympic event that has a distinctive, hip-rolling gait and is an advanced technique.)

The actual speed necessary to raise your heart into an appropriate training zone will vary, depending on your fitness level. A very fit exercise walker might travel at a 12-minute mile pace, while a beginner might walk at a 30-minute mile pace.