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Walking vs. Jogging: Which Is Better for Heart Health Over 50?

Published By Daniel Williamson | Fitness & Mobility| Last update: 29 Sept 👁 20190 📖 4 min

What the research shows

Why walking may be just as good – or better

The difference lies in energy expenditure rather than pace. When you expend the same amount of energy, walking can confer similar or greater benefits because it’s easier to sustain for longer. Doireann Maddock, senior cardiac nurse at the British Heart Foundation, notes that moderate‑intensity aerobic activity, including brisk walking, is ideal for heart health. Walking, gardening or dancing can raise your heart rate, control weight and improve mental health.

Tips for incorporating brisk walking

Aim for intensity: To count as moderate‑intensity, your walk should make you feel warmer, breathe harder and elevate your heart rateageuk.org.uk.
Follow NHS guidelines: Accumulate 150 minutes of moderate‑intensity activity each week, which can include brisk walking.
Use proper footwear: Comfortable, supportive shoes reduce injury risk.
Mix it up: Add hills or increase pace for short intervals to challenge your cardiovascular system. Jogging or running is still beneficial if you enjoy it and your joints can tolerate it.
Stay safe: If you’re new to exercise or have joint problems, consult your GP. Warm up before and cool down afterward.

A 2013 analysis funded by Age UK compared runners and walkers in terms of cardiovascular risk. Researchers found that running reduced the risk of heart disease by 4.5%, while walking cut it by 9.3%. Walking also produced greater reductions in high blood pressure and cholesterol: first‑time high blood pressure risk fell by 7.2% for walkers compared with 4.2% for runners, and high cholesterol risk dropped by 7% for walkers versus 4.3% for runners. Both activities reduced the risk of first‑time diabetes by about 12%.

Keep in mind

Dr James Goodwin of Age UK points out that any movement is better than none; the goal is to raise your heart rate and breathe faster for around 30 minutes most days of the week. If walking feels easy, pick up the pace, include hills or carry light hand weights; if jogging causes pain, switch to cycling, swimming or gardening – all count as moderate‑intensity activity. The British Heart Foundation reminds us that activities such as brisk walking, dancing and cycling contribute to heart and brain health. Building a habit is more important than pushing yourself occasionally: start slowly, listen to your body and gradually increase time or intensity.

Bottom line

For most over‑50s, brisk walking offers equal or greater heart‑health benefits compared with jogging. It’s low‑impact, accessible and easy to fit into daily routines. Whether you choose walking, jogging or a mix of both, staying active will help control blood pressure, cholesterol and weight.

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