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The Best Cardio Workout for Your Health | Affinity Health

Affinity Health, a leading provider of high-quality health cover, counts walking, jogging, and running as great ways to stay fit.


Before you lace up, compare the health benefits of walking, jogging, and running.


What Are the Benefits of Cardio?

Walking, jogging, and running are all forms of cardiovascular exercise. Cardiovascular exercise speeds up your heartbeat and makes you breathe deeper. Several of the advantages of cardio workouts include the following:

  • Reduced risk of developing dementia.
  • Improved memory.
  • Improved circulation.
  • Improved regulation of blood sugar.
  • Improved mood.
  • Better sleep.
  • Improved cholesterol levels.

A minute of strenuous activity is equal to two minutes of moderate-intensity activity. Experts recommend at least 150 minutes of moderate exercise per week. You can also do 75 minutes of intense exercise. Additionally, they recommend performing muscle-strengthening activities at least twice per week.

Running Versus Jogging Versus Walking

There are several distinctions between walking, jogging, and running.

Walking is gentle on your joints, and you can do it anywhere. Walking has a host of health benefits. Taking a walk reduces the risk of heart disease, stroke, and diabetes. It’s a low-impact exercise that’s perfect for beginners.


Jogging won’t give you the same cardiovascular benefits that running does. But it will still help you feel better and improve your health. It also gives you a chance to take in the scenery – something that a fast run can’t do.


Running is a great way to get in shape fast. It’s an intense cardio workout that burns calories. It’s also a great way to meet people. And it’s a lot of fun, especially if you’re running with others


If you’re new to fitness or out of shape, begin with short walks. A gradual increase in distance will take you further. Even walking at a leisurely speed can reduce your risk of heart disease by 31% if done frequently.


Jogging and running burn more than twice as many calories as walking every minute. Walking at 5km per hour for 30 minutes burns around 156 calories for a person weighing 72kg. Running at the same pace for the same time burns around 356 calories.


When you walk, you always have one foot on the ground. When you run, you are in mid-air with each stride. Each time you land, your body absorbs triple your weight in impact. Thus running is difficult for weaker joints.


Researchers claim that runners are more prone to injury than walkers.


Many studies show that between 19% and 79% of runners have an injury when jogging.


Walkers face a far lower risk of injury. In a study of 14 536 college students exercising every day, those who walked saw some of the lowest injury rates.


The bottom line is that getting any exercise is beneficial – provided you stick with it. Before exercising, check your fitness levels,” says Murray Hewlett, CEO of Affinity Health.

“Maintaining consistent effort will help you get fit.”

Learn More: How to Get More Cardio In at Home

How to Maximise the Benefits of Walking

Affinity Health offers these six suggestions for enhancing your walking workout.
  1. Walking with friends or family can make the experience more enjoyable. Additionally, it can assist you in sticking to your fitness regimen.
  2. Swing your arms around. Bend your arms to 90 degrees and swing them as you walk. Swinging your arms gives your upper body a better exercise. Additionally, you’ll burn between 5% and 10% extra calories.
  3. Consider incline walking. If you’re walking on a treadmill, increase the inclination by 5% or 10%. If you go outside, look for hills or even a steep driveway to add difficulty to your walk.
  4. Walking in shallow water at the beach or in a swimming pool enhances the intensity of your walk yet has a calming effect on your joints.
  5. Walking poles might assist you in burning up to 30% more calories. They enhance the intensity and assist you in maintaining proper posture while walking.
  6. A weighted vest increases intensity without putting undue strain on your upper body. Aim between 5% and 10% of your body weight.
Learn More: How to Get More Exercise When You’re Short on Time

About Affinity Health

Affinity Health is South Africa’s leading provider of affordable medical insurance. Members enjoy access to a network of healthcare providers. We have designed healthcare products to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.

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