What's the difference between jogging 5 kilometers a day and walking 5 kilometers a day?

Whether walking or jogging for 5 kilometers, this kind of exercise and exercise style are very beneficial to maintain our physical and mental health. Jogging and jogging, the amount of 5 kilometers will not cause excessive stimulation to the joints. As a doctor of sports medicine, I suggest you do these two kinds of sports. Let's talk about the difference between jogging and jogging today, or what kind of people are more suitable for walking and jogging? What's the difference between walking and jogging? The time consumed by the two sports is definitely different. Generally, the pace of jogging is set at about 6 minutes to 7 minutes, so it takes about 30 to 35 minutes to run 5 kilometers, which is relatively less time consumption. As for brisk walking, if people are faster, it may take between 8.5 minutes and 9 minutes, and it takes about 40 to 45 minutes to walk five kilometers. If people are slower, it may take about 50 minutes.

In fact, strictly speaking, for healthy people, fast walking is more stimulating to joints than jogging. In sports, running definitely stimulates joints more than brisk walking, because running is a weight-bearing exercise and definitely stimulates joints more than brisk walking. But when we add the time factor between running and brisk walking, it is different. It's also 5 km jogging or brisk walking. When jogging, the time for lower limbs to touch the ground is much shorter than when walking fast.

Dr. Xie has a personal experience of this feeling. Dr. Xie used to weigh a lot, and he usually controlled his weight by walking fast. To tell the truth, he wanted to jog at that time, but because he was engaged in sports medicine, he knew that jogging would stimulate the joints more when it was too heavy. Later, I gradually lost weight, and I slowly began to try jogging. After controlling my weight, I personally feel that. I find that my joints are obviously much more comfortable when I run than when I walk. When jogging becomes a habit, the joints will feel very comfortable after running, and there will be no obvious muscle tension like brisk walking.

So, if you are a friend who has no joint problems, or a friend who has no particularly serious joint problems, Dr. Xie often suggests trying jogging now. You don't have to be particularly fast, just run.

Jogging and walking certainly consume different energy. Jogging for 5 kilometers consumes a little more calories than walking for 5 kilometers.

What benefits will jogging bring to your health?

For jogging, because it is a weight-bearing exercise, it can help us build stronger bones. Whether it is for the strength of the knee joint or the spine, it is very beneficial, especially for female friends in the 30-40 age group. Sticking to jogging can deal with osteoporosis caused by perimenopausal period well. If you wait until you enter perimenopausal period to start jogging, your income may drop significantly.

Jogging will also strengthen our muscles.

Jogging is good for us to keep a healthy weight.

● Jogging is also very beneficial for us to strengthen and improve cardiovascular function.

What should I pay attention to before jogging? ● Please don't blindly think that you are running before exercise. Put on your shoes and you can run outside. I suggest you go to the hospital for some tests, such as determining whether your blood pressure, blood sugar, blood lipid and heart function are abnormal. And be sure to calculate whether your weight exceeds the standard. The following figure is the formula for calculating our body mass index. If you are in the overweight range, then I suggest you take a brisk walk as the beginning of your exercise, and don't try running at the beginning. At the beginning, I suggested walking for about 30 minutes and walking for 6 days a week. Try jogging again when your body gradually adapts to this kind of exercise.

Then you'd better choose running shoes or jogging shoes that suit you before you start running. The wrong choice of shoes is one of the causes of sports injuries caused by running.

Warm-up before running and stretching after running are one of the necessary items to avoid sports injuries and maintain a good state of exercise. Never think that warm-up and stretching before and after running is a waste of time, which is the key link to protect us from injury.

When running, be sure to prepare enough liquid. It is suggested that you can prepare a lighter water bottle when jogging, especially for friends with high blood uric acid. Be sure to replenish enough water when jogging, otherwise you will sweat a lot, which will lead to uric acid fluctuation and gout.

You must pay attention to the running environment. It is recommended not to run near the road, otherwise a lot of automobile exhaust will be inhaled into your lungs, which will easily cause harm to your body. I don't know if you have heard this joke. A friend insisted on running in the Fifth Ring Road in Beijing and finally ran out of lung cancer. Although this is a satire on the environment, it is not impossible. It is also not recommended to choose slope running, which is easy to increase the joint burden. It is recommended to run on the flat ground.

If you are a friend with joint problems, it is suggested that you can strengthen joint muscles by walking slowly or walking fast. If a friend already has joint problems, or cartilage wear in the joint has been diagnosed as osteoarthritis by the doctor, then complete inactivity will lead to muscle atrophy, which is also a wrong choice. For friends who have problems with key points, Dr. Xie suggested taking a walk or walking at a slower speed. Some friends who walk fast usually control their time to about 8.5 minutes to 9 minutes. This speed is too fast for arthritis patients, and the time can be set to 10~ 1 1 min. The purpose of exercise is to sweat a little.

This will not increase the burden on the joints, but also achieve the purpose of strengthening the body. At the same time, it will also avoid muscle atrophy in joints, which will lead to joint instability and aggravate the condition of osteoarthritis. It is suggested that the number of steps should be controlled between 5000 and 8000. You can choose according to your personal situation and don't overdo it. Moreover, this value can be completed in stages, without forcing yourself to complete the goal at one time, which may increase the joint burden and lead to overwork.

To sum up, whether walking 5 kilometers or jogging 5 kilometers is a suitable amount, this value is too naive for people who insist on fitness running all the year round, but it is enough for many ordinary people to achieve the purpose of exercise and fitness. It is suggested that friends who have no joint problems start jogging slowly on the basis of adapting to fast walking. This document introduces in detail the matters that should be paid attention to. However, if you already have joint problems and osteoarthritis, it is suggested that you can try walking or brisk walking according to your own situation. Jogging may not be suitable for all patients with osteoarthritis, which may lead to the aggravation of osteoarthritis.