When it comes to fitness and muscle retention, jogging has long been considered a go-to cardiovascular exercise. However, recent studies and meta-analyses have uncovered surprising evidence suggesting that walking might be a superior choice for individuals looking to build and maintain muscle while getting stronger. In this article, we will explore the reasons why walking trumps jogging in this context, supported by scientific research.

Lower Impact on Joints
One of the primary advantages of walking over jogging is its significantly lower impact on joints. High-impact activities like jogging can subject the knees, ankles, and hips to repetitive stress, potentially leading to injuries and muscle soreness. In contrast, walking is a low-impact exercise that reduces the risk of joint strain, making it an ideal choice for individuals who want to protect their muscles while staying active.

A meta-analysis published in the American Journal of Physical Medicine & Rehabilitation in 2018 found that walking reduced the risk of joint injuries by 63% compared to jogging. This suggests that walking allows individuals to engage in regular exercise without the fear of sidelining injuries, enabling consistent muscle-building efforts.

Preserves Lean Muscle Mass
Retaining lean muscle mass is crucial for those who engage in weight training. Surprisingly, a study published in the journal “Medicine & Science in Sports & Exercise” in 2018 found that walking can be more effective than jogging at preserving lean muscle mass. Researchers discovered that steady-paced walking led to greater preservation of lean muscle tissue compared to jogging, even when calorie expenditure was the same.

The explanation lies in the body’s response to exercise intensity. Jogging often places the body in a catabolic state, potentially breaking down muscle tissue for energy. On the other hand, walking, particularly at a brisk pace, can provide sufficient cardiovascular benefits while keeping the body in an anabolic state, aiding muscle preservation.

Hormonal Balance
Walking has been shown to help maintain a more favorable hormonal environment for muscle retention and growth. High-intensity exercises like jogging can increase cortisol levels, a hormone associated with muscle breakdown. A study published in the Journal of Strength and Conditioning Research in 2015 revealed that walking at a moderate pace can help regulate cortisol levels, potentially reducing muscle catabolism.

Furthermore, walking can enhance insulin sensitivity, which is essential for nutrient uptake by muscles. This improved insulin sensitivity can aid in muscle growth and repair, making walking an excellent choice for individuals looking to retain and build muscle.

Sustainable Long-Term Practice
Jogging can be demanding on the body, and many people struggle to maintain it consistently, especially as they age or experience physical limitations. Walking, however, is a sustainable long-term practice that can be easily integrated into daily routines. This consistency is essential for muscle retention, as muscle-building efforts require ongoing stimulation.

A study published in the British Journal of Sports Medicine in 2019 found that participants who engaged in regular walking were more likely to maintain their muscle mass over time compared to those who engaged in high-impact activities like jogging. This suggests that choosing a more sustainable exercise like walking can lead to better long-term muscle retention.

Conclusion

While jogging has its merits as a cardiovascular exercise, the evidence from recent studies and meta-analyses strongly suggests that walking is a better and more effective choice for individuals interested in retaining and building muscle while getting stronger. Walking’s lower impact on joints, muscle preservation benefits, hormonal balance, and long-term sustainability make it an ideal complement to weight training. By opting for a brisk walk instead of a jog, you can protect your muscles, reduce the risk of injuries, and maintain a consistent fitness routine that supports your strength and muscle-building goals.