I'm not a physiotherapist.
But I am someone who has worked in a physiotherapy center, who asked a lot of questions, and who also happens to be... well, and obese person trying to lose weight the healthy way.
If you're like me, you might feel a lot of pressure to start jogging, join a gym, or do high-intensity workouts just because "that's how you burn fat." But here's what I've learned — jogging isn't actually that great, especially for people with obesity. In fact, brisk walking can be a much better, safer, and more sustainable option — and yes, it's enough to start making real progress.
Lower Impact on Joints (Especially Knees & Ankles)
When your body is carrying extra weight, your joints take on a heavier load — especially during high-impact activities like running.
Jogging puts more force on your knees, hips, and ankles. For someone who is obese, this can increase the risk of joint pain or even injury.
Brisk walking, on the other hand, is low-impact but still gets your heart rate up. It lets you build stamina, burn calories, and strengthen muscles — without overloading your joints.
Sustainable & Beginner-Friendly
Be honest — how long can you really jog when you're just starting out? A few minutes? Same here.
Brisk walking allows you to move for longer durations, which is key to effective fat-burning. Most experts say fat starts burning more efficiently after 20-30 minutes of continuous moderate activity.
And mentally? It's so much less intimidating. You can go for a walk in the park, around your neighborhood, even on a treadmill — and not feel like you're "failing" at fitness.
Not gonna lie, I get too self-conscious walking around my neighborhood — so I use treadmill at home instead. It cost me $62 only!
Better Control Over Pace and Progress
With brisk walking, it's easier to track progress — you can slowly increase your pace, your distance, or even add inclines or light weights as you go.
You're not gasping for air or crashing halfway through. You're in control. And that control builds confidence, which is way more important than any calorie count.
You don't have to start with jogging. You don't have to push yourself to the limit just to "earn" weight loss.
Honestly? Brisk walk is enough. It's kinder to your body, and your body will thank you for it (instead of screaming at you the next day lol).
Feeling overwhelmed? Just start with a walk. One step. Then another. That's all it takes.
You're not falling behind. You're not weak. You're moving forward — in your own way, at your own pace. And that's something to be proud of 💛
If this made you feel seen, or gave you something to think about, feel free to buy me a coffee! ☕^^
It helps me keep sharing little bits like this for people like us. You're definitely not alone in this.