Understanding the Energy Demands of Walking, Running, Cycling, and Swimming
When we have a health issue such as Osteoarthritis, one of the key pillars to reducing symptoms is weight loss, which we get through managing our diet and exercise. The Catch 22, however, is that exercise beyond our capacity can aggravate our joint pain.
Different forms of exercise place varying energy demands on the body while also affecting the joints in unique ways. Whether you're looking to improve fitness, lose weight, or protect your joints, understanding these differences can help guide your exercise choices.
Walking & Running
Walking is a moderate-energy activity, ideal for steady, long-duration exercise. On average, a person weighing 70 kg burns around 500–700 kJ in 30 minutes at a brisk pace (5–6 km/h). Running significantly increases energy demand, burning 1,200–2,500 kJ in 30 minutes, depending on speed and intensity. However, running places substantial stress on weight-bearing joints, such as the knees, hips, and ankles, due to the impact of each footstrike.
Cycling
Cycling offers a high-energy output while being low-impact on the joints. A 70kg person cycling at a moderate pace (16–20 km/h) burns 1,200–1,800 kJ in 30 minutes, while faster cycling (over 25 km/h) can exceed 2,500 kJ. As the bike supports body weight, cycling reduces joint stress, making it a great alternative for individuals with knee or hip issues.
Swimming
Swimming is a full-body workout with minimal joint stress. Energy expenditure depends on stroke type and intensity. A 70kg person swimming leisurely burns about 1,200–1,600 kJ in 30 minutes, while vigorous swimming (e.g., freestyle or butterfly) can burn 2,000–3,000 kJ. The buoyancy of water reduces joint impact, making swimming ideal for those looking to maintain high kilojoule burn while protecting their joints.
Reducing Joint Stress While Maximising Energy Burn
For those seeking weight loss while minimising joint strain, activities like swimming and cycling are excellent options. They allow for sustained high energy expenditure without the repetitive impact of running. Walking at an incline or using an elliptical machine can also provide a balance between kilojoule burn and reduced joint loading.
Choosing the right exercise depends on your goals, but understanding energy demands and joint impact can help you train smarter and stay injury-free.
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