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Choose Your Ideal Weight Loss Exercise

By Rachel Carver

If you have a weight loss goal, you know a balanced diet and regular exercise should be included in your weight loss plan. You need foods high in vitamins, minerals, protein, and healthy fat. You have many exercise options to consider.

Walking, running, and cycling remain popular exercise choices. Read on for the pros and cons of each and to see if one of these activities is right for you.

Walking for Weight Loss

The Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercises such as walking each week for adults. To achieve this, walk at a brisk pace to reach 50-70 percent of your maximum heart rate. Here are some walking pros.

  • You only need a decent pair of shoes to start and can walk anywhere
  • Walking is easy on the body, which makes it a great exercise for anyone with joint or musculoskeletal  problems

Some walking cons:

  • It may take walkers longer than runners to lose weight
  • Walkers need to maintain a brisk pace over a longer period of time to burn the same calories as runners

Running for Weight Loss

Running is one of the most popular sports in America. Science suggests that jogging may help combat obesity. Here are some running pros.

  • It burns about 2.5 more calories per minute than walking, which is great for weight loss
  • It is easy to change up running routines between slow jogs and faster sprints


  • More than half of all runners are injured each year
  • Incorporating strength training exercises is much more important to keep runners healthy and their stamina up as training increases

Cycling for Weight Loss

You can ride a stationery bike at home while listening to your favorite podcast. You can sign up for a Spin class to cycle in a group. You can find an interesting bike trail to explore outdoors.


  • It is a low-impact activity that burns calories
  • Bike riding gets you out into nature on your own or with friends


  • A good bike and biking gear can be expensive
  • Spin classes also usually require an investment

Choosing Your Exercise

The exercise you choose will depend on you as an individual. Running and fast biking will burn the most calories. But walking gives you many benefits such as improved mood and a reduced risk of health conditions such as high blood pressure. You can consistently walk to lose weight.

The key is to find exercises you enjoy. Evaluate the benefits of any exercise to help design your best workout routine.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in South Jordan, Utah.

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