Is there a big difference in walking, jogging and running? And how long is sufficient daily?
It really comes down to preference, goals, and the rest of your workout routine. Me personally, I abhor distance running and find it painfully tedious/boring, so I never do it.
I love lifting weights, sprinting (100% for about 10 seconds followed by 30-60 seconds rest), MMA/BJJ, and long walks, so I build my training around all of those:
I aim to get 3 lifting sessions and 3 grappling/MMA training sessions in every week (ideally on alternating days). Since those are high intensity activities and so is sprinting, I only add 1 sprinting session in addition to those each week. You only need an hour of actual training on each day (that's without counting the warmup and any stretching or mobility stuff you do before/after).
On the days that I'm too sore/fatigued and where doing a high intensity session would be counterproductive, I go for like an hour long walk and listen to an audio book, podcast, or some music, and I find this really clears my head and also helps with 'active recovery.' Walking is actually one of the best things you can do to recover from a prior workout and reduce soreness, especially in the lower body. It's enough to get your blood flowing but not too intense where it hinders recovery. It's also great for the mind.
Some people really love distance running though, so I would never discourage it for those people. The most pervasive (and annoying) misconception in regards to running however is the idea that it's the most effective training modality for "losing weight", which has no basis in scientific fact at all. This causes people who don't even like to run to spend hours on the treadmill or elliptical and achieve no positive results in their physique from it.
The best thing one can do if their main goal is to look better with their clothes off (this goes for both men and women) is to lift heavy shit and follow a healthy nutrition protocol. It's not revolutionary, but it works. Diet is by far the most prodigious contributing factor to how much body fat someone carries, but losing a surplus of fat isn't going to make you look that much better if there's no muscle to reveal underneath it. This does not mean someone needs to look like a bodybuilder; far from it. You just need some sort of structural integrity there to optimize your frame and not look weak/frail once the fat comes off.
Like most pursuits in life, the simpler you can make it, the better. Lift heavy, eat nutritious foods, drink mostly water, sprint, walk, jump, climb, stretch, and get enough sunlight and sleep, and you're set.
