If you've got any spare time during your typical day, it's tempting to spend those precious moments indulging in relaxation -- like curling up on the couch with a bowl of ice cream and watching the latest episode of your favorite TV show. But if you're intent on losing weight, it's a better use of the hour to lace up your running shoes and head outside for a power walk or jog. Both exercises are effective ways to burn calories at various rates depending on your speed.
1. Power Walking Calories Burned
Your definition of power walking is unique to your level of fitness: a 130-pound athlete compared with a 200-pound sedentary person will walk at considerably different speeds. Harvard Medical School classifies a run as beginning at 5 mph, which means power walking is slightly below that speed. "The Mirror" considers power walking to be a pace between 4 and 5 mph. Harvard notes a 155-pound person will burn 167 calories in 30 minutes of walking at 4 mph and 186 calories in 30 minutes of walking at 4.5 mph.
2. Jogging Calories Burned
Because you're exerting more energy to travel faster during a jog, this type of exercise burns calories faster than power walking. According to Harvard Medical School, a 155-pound person will burn 298 calories during a 30-minute jog at 5 mph. The same person will burn 335 calories jogging at 5.2 mph for 30 minutes and 372 calories jogging at 6 mph for 30 minutes.
3. Recommended Amount
If you consistently exercise for 1 hour a day, you're exceeding the U.S. Department of Health and Human Services exercise recommendation for adults. The department recommends that adults get 150 minutes of moderate-intensity aerobic exercise per week for weight maintenance and 300 minutes of moderate-intensity aerobic exercise per week to receive such health benefits as weight loss.
4. Walking and Jogging Benefits
Whether you choose to get your daily workout through power walking or jogging, you're doing your health a huge favor. Not only are you burning calories to help build the body you desire, but you're also strengthening your bone density, elevating your mood, improving your cardiovascular endurance, strengthening your immune system, boosting your coordination, and preventing such serious medical conditions as heart disease.
- Harvard Medical School: Calories Burned in 30 Minutes for People of Three Different Weights
- Mirror: Power Walk This Way: Shed the Pounds by Pounding the Streets
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- MayoClinic.com: Walking: Trim Your Waistline, Improve Your Health
- Better Health Channel: Walking for Good Health
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- Better Health Channel: Running and Jogging -- Health Benefits
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