Walking for 1 hour vs 20 minutes of jumping jacks vs 30-minute yoga session: Which is better?

Walking for 1 hour vs 20 minutes of jumping jacks vs 30-minute yoga session: Which is better?

Between one hour of walking, 20 minutes of jumping jacks, and 30 minutes of yoga, which is genuinely better for the body? While each of these activities benefits the body, the best choice depends on your joints, fitness goals, and current health, experts say. Walking is gentle, safe for most ages, and excellent for long-term joint mobility, said Dr Mrinal Prakash, consultant orthopaedics and joint replacement, KIMS Hospitals, Thane.

“Jumping jacks give a quick cardio boost and improve stamina, but they do put sudden strain on the knees and ankles,” added Dr Mrinal.

Dr Mrinal shared that yoga strengthens the core, improves posture and flexibility, and helps balance the wear and tear you accumulate throughout the day. So, according to Dr Mrinal, “there is no single winner.” “What matters is choosing the activity you can do without pain.”

From an orthopaedic point of view, which option is the safest?

For most people, walking is the safest, said Dr Mrinal. “It keeps the cartilage nourished, improves circulation around the joints, and lowers stiffness, all without high impact. Jumping jacks, while effective for fitness, can worsen knee, ankle, or hip problems if done without conditioning. Yoga is safe, but certain poses can strain the lower back or wrists if not practised correctly.”

How do these exercises impact joint health differently?

Walking: Low-impact, builds endurance, supports weight management, and is crucial for reducing joint stress.

Jumping jacks: High-impact; good for heart health, but can cause minor injuries if done often without strength training.

Yoga: Improves balance and joint alignment, and reduces muscle tightness. It is particularly beneficial for people with early arthritis or those who live a sedentary lifestyle.

What should people consider before choosing the proper workout?

Pay attention to your knees, ankles, and lower back, contended Dr Mrinal. “If any of these hurt, avoid high-impact exercises. People with osteoporosis or previous ligament injuries should also skip jumping jacks. Consistency matters more than intensity. Choose something that doesn’t leave you sore for days,” said Dr Mrinal.

Which is the best routine for long-term joint health?

A combination works best, said the expert.
30–40 minutes of brisk walking,
10 minutes of simple strength exercises, and
stretching or yoga for flexibility.
“This mix protects your joints, builds muscle support, and keeps you free from injuries,” shared Dr Mrinal.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.