5 reasons why walking is a better option than jogging or running (and for whom)

When it comes to fitness, we often hear this one-size-fits-all kind of advice—“Run to lose weight,” “Jog every morning for better stamina,” or “Hit the track to stay fit.” But here’s the thing: not everyone’s body, lifestyle, or health goals are cut out for running or jogging, and there is no one size fits all. In fact, for a surprising number of people, plain old walking can be the better, smarter, and more sustainable option.
Walking doesn’t get the flashy Instagram posts or the “runner’s high” reputation, but it’s underrated in the best way. It’s gentle on your body, easy on your joints, and kind to your mind. While running has its place in fitness (especially for those chasing speed or endurance), walking wins the long game for people looking to stay consistent, avoid injury, and build lifelong habits.

If you’re someone dealing with knee issues, arthritis, excess weight, or are just starting your fitness journey walking is good to go. Running puts almost three times your body weight on your joints with every stride. That pounding sound you hear when you run on concrete? Your knees hear it louder. Walking, on the other hand, gives you all the movement benefits without the wear and tear. This makes it ideal for older adults, people with a history of joint pain, or anyone recovering from injuries. If you’ve ever had to ice your knees after a jog or felt shin splints creep in, you know the struggle. Walking doesn’t just avoid that—it actively strengthens muscles and bones over time in a gentler, sustainable way.

The idea of lacing up your shoes and going for a long, sweaty run isn’t appealing every day—especially if you're juggling a busy job, parenting duties, or just don’t vibe with intense cardio. Walking, however, can be squeezed into almost any routine. Morning stroll before breakfast? Done. Post-dinner walk around the block? Easy. A quick walk during your lunch break at work? Totally doable. There’s less mental resistance with walking because it doesn’t feel like “exercise” it feels like moving, breathing, and taking a break. This consistency is where the magic lies. You could jog for two weeks and give up, or you could walk every day for years and actually see results that stick.

Running and jogging are intense. Your heart races, your breath shortens, and your brain goes into performance mode. That might work for some people. But for those dealing with stress, anxiety, burnout, or mental fatigue, walking offers a sense of calm rather than adrenaline. It’s meditative, especially when done in green spaces. You don’t need a playlist blasting in your ears. Just the sound of birds, the crunch of leaves underfoot, and your own thoughts starting to slow down. Many therapists even recommend “walk and talk” therapy sessions for this very reason—it gets people into a rhythm that relaxes the nervous system. So if your goal is not just physical fitness but emotional balance, walking can be your best friend.

Walking is surprisingly good for weight loss and fat burning, especially for those with slower metabolisms or hormonal imbalances. When you run or jog, your body burns calories quickly, but it also tends to trigger a bigger appetite later. That’s why many runners complain of eating more than they should after a hard run. Walking, on the other hand, keeps your metabolism gently elevated without over-stimulating your hunger cues. It helps regulate blood sugar levels and improves insulin sensitivity too. For women with PCOS, people with type 2 diabetes, or anyone looking to keep their hormones happy, walking regularly—especially after meals—can be a total game-changer. You’re burning fat without over-stressing your system.

Not everyone has the stamina, lung capacity, or cardiovascular health to go running. Kids, the elderly, people with asthma, those recovering from surgeries, or anyone carrying extra weight may find jogging or running completely out of reach. Walking, on the other hand, asks so little but gives so much. No need for fancy shoes, apps, fitness watches, or running tracks. Just step outside, breathe, and move. It doesn’t matter how slow you go. You can start from zero and still be doing something amazing for your body and mind. Walking makes fitness less intimidating and more welcoming. It's not just for the athletic or the able-bodied; it's for everyone.

Honestly, more people than we assume. If you’re above 40 and dealing with bone or joint issues, walking can help you stay active without accelerating wear and tear. If you're someone who’s had a sedentary lifestyle for years and wants to start slow, walking offers the perfect entry point. For people with anxiety, depression, or burnout, walking feels like therapy that doesn’t cost a penny. If you’re managing chronic conditions like thyroid imbalance, PCOS, or diabetes, walking helps regulate your systems without stressing your adrenals. And if you're just someone who’s tired of complicated fitness routines and wants to get back to basics—walking is the ultimate minimalist workout.

Studies have shown that regular walking (especially brisk walking) improves heart health, lowers bad cholesterol, increases lung function, reduces belly fat, and even supports cognitive function as we age. These are not small wins. Walking doesn’t promise overnight results, but it delivers steady, sustainable health benefits.
Walking might not give you the runner’s high, but it definitely offers a life high—a calm, balanced, feel-good state that’s both healing and energizing. It's gentle enough for daily practice and powerful enough to transform your health. So if running has ever felt like a chore or something you keep quitting, maybe it’s time to walk your way into wellness—one step at a time.

Walking isn't just good for your body—it clears your head, eases stress, and inspires creativity. It's a basic action with immense mental health benefits.