Since the mid-1970s, jogging has become a popular craze in the quest for fitness. Panting, sweaty joggers of all ages are everywhere, pounding along or intend counting their pulses. I have even seen an elderly, white-haired man jogging along the median strip of a busy Sydney highway during peak traffic! As an occasional jogger, I agree that there’s nothing quite like the elation that comes after a good run – it makes the whole day go better. However, these days the medical journals often question the wisdom of jogging and describe some of the problems that can result from it.
Jogging is excellent aerobic exercise but, in contrast to walking, it can aggravate some orthopaedic problems. For some of us (especially older people) jogging can put too much strain on the joints of our feet, knees, hips and spine. Consult your doctor or physiotherapist before you take up jogging if you have lower-back problems, any problems in the bones, muscles or joints of the feet or legs, or if you are obese.
Walking is now recommended as an alternative. Research is just beginning to show which types of walking are most effective in enhancing fitness. Brisk walking is as good or better at burning up energy than jogging, but has less impact on feet and lower limbs, thus reducing the risk of injuries.
Taking the stairs up to the office has been one way to fit a bit of aerobic exercise into a busy day. Research has shown that brisk downhill walking and going down stairs is more aerobic than walking on the flat. This justifies using stairs instead of lifts, even to go down.
An interesting finding is that, for women, swimming is less effective as an aerobic exercise (and thus less effective in weight control) than either walking or jogging. And because it’s not a weight-bearing exercise it’s no use at all in the prevention of osteoporosis – an important consideration for postmenopausal women. But don’t let this put you off swimming: it’s still excellent exercise for spinal joint movement and flexibility.
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