Run, Walk, just do it

By KEVIN JONES

You've made the decision to get some exercise but you now are faced with the task of deciding which vigorous activity is for you.

"Vigorous" is the key word. There is no point going for gentle stroll for five minutes a couple of times a week if you intend to lose a bit of weight and tone your body a little.

Aerobic activity means raising your heart rate for a sustained period and making your cardiovascular system work a little harder than it's become accustomed to as you recline on the couch.

The simplest, cheapest and, for many, easiest way of getting exercise is to go jogging or walking. There are pros and cons attached to each activity and here, we will compare some of the relative merits and demerits.

The first thing to consider is how much time you will be able to devote to your chosen activity. The fact is that both take time and commitment. You could walk, say, five kilometres in about 40 minutes and get a bit of a "glow" on.

Now, you can obviously run that distance in a shorter period of time but you will need to spend time warming up, warming down (important) and, for the sake of your workmates or family, having a shower! You could feasibly spend more time organising a "quick jog" than you would by having a brisk walk.

Depending upon where you are going to be running or walking, you will need to consider what you are wearing. A brisk walk could be done during your lunch hour and would not involve any change of clothing. The only "kit" you would need would be a comfortable pair of shoes.

By contrast, the jogger generally needs a good (possibly expensive) pair of runners, shorts, shirt or running vest. Now, if you are one of those people who wants to make running a bit of a fashion statement, you could be looking at serious dollars here!

If you want the finest Cathy Freeman-endorsed running gear or fancy a bit of a Michael Johnson look as you pound the paths and pavements, be prepared to shell out.

Now, there is no reason why you could not do both activities in any given week but people tend to get into exercise habits and think of themselves as being either walkers or runners.

If you are going to choose between the two, you are going to have to weigh up a couple of factors, such as your age, general level of fitness and the condition of your bones, joints and ligaments.

There is also the enjoyment factor - some people enjoy the slower pace of walking, which allows for contemplation and meditation while you're gently cranking up the pulse rate.

Others would die of boredom!

They want the more obvious physical challenge of running and measure their satisfaction quotient in litres of sweat.

If you are out of condition, the stress of jogging on your joints, bones and muscles might rule that out and give you no choice but to hit the walking trails.

But don't despair - walking can still get you into better shape. A walk can do wonders for your well-being. Studies show that even very gentle walking may add years to your life by keeping you mobile and burning kilojoules you might otherwise store as fat.

In fact, when it comes to using unwanted fat or kilojoules, continuous walking for 30 or 45 minutes at a time seems to be as good as or better than brief bouts of vigorous exercise.

The trick is to walk briskly enough to raise your heart rate and then maintain it for the whole activity. The challenge of completing a demanding walk can be exhilarating, but do remember the general principle of all exercise - to do things gradually.

If you decide jogging is for you, consult a doctor if you have any back or knee problems. Running is a high-impact activity where the feet constantly strike the ground with a force that is three or four times greater than when you are walking.

When jogging's popularity was at a peak in the mid 1970s, many people talked about a feeling of euphoria they experienced while exercising. This feeling, which became known as runner's high, could be a fleeting or it could last as long as several days.

Joggers and runners also reported a sense of achievement in the distance covered, the short time taken and better sleep patterns. Jogging has all the health benefits of walking - it conditions the heart, improves muscle tone and strength, relieves stress and can help with a variety of health problems, such as osteoporosis, heart disease and arthritis.

However, while walking may conjure up all the pleasures of a casual stroll, jogging requires more of a commitment to training and results. It takes discipline to run, but the rewards are measurable improvements in time, distance, endurance and strength.

Jogging is an efficient way to achieve cardiovascular fitness and, depending on your distance, will burn more kilojoules.

The drawback, of course, is that you are far more likely to injure yourself running than walking.

So, the choice is yours. The crucial thing, though, is to ensure you do one or the other!