Ajit Karn
Health Benefits of Jogging: Despite the fact that jogging is most commonly associated with enhanced cardiovascular fitness, there are numerous other advantages to gearing up and taking a jog. This article will provide an overview of jogging, explain why it is an excellent training aid, offer training suggestions, and emphasize nine health benefits of jogging. Here are defining 9 Health Benefits of Jogging.
Why is Jogging the Best?
Jogging is a form of running characterized by a slow and constant cadence; jogging speed should typically not exceed six miles per hour. Therefore, jogging is significantly less strenuous than running but more difficult than walking. The objective of jogging is to maintain a consistent pace for the duration of the session without placing undue stress on the body. Jogging is significantly less taxing on the body than running, allowing for longer exercise sessions.
One of the reasons why jogging is such a great form of exercise is that it is accessible to people of all fitness levels. Regular jogging serves a purpose for highly trained individuals, whether it be maintaining cardiovascular fitness or enhancing recovery. The low-intensity nature of jogging makes it an ideal exercise for beginners, as it is very manageable and accessible.
When Is The Best Time To Jog and How Often Can It Be Done
Many individuals believe that early morning exercise is an excellent method to begin the day. Others, who are perhaps not morning persons, may find it difficult to summon the energy for an early morning workout. Consequently, they may discover that their performance improves later in the day. Ultimately, the optimal time to exercise is when it is most convenient for you. It makes no difference whether you prefer to run first thing in the morning or later in the evening.
Regarding the frequency of jogging, a number of considerations must be made. First, your current level of fitness will determine how frequently you should jog per week. If you have been training for years and have a high level of fitness, it is perfectly acceptable to jog five or six times per week, if desired. Although jogging is typically a low-intensity activity, it is unwise to jog daily. Take at least one day off per week to enable the body to recover from the stresses of physical activity.
However, if you have been sedentary for an extended period of time, you should not jog as frequently because your body will not be able to handle the demands of training. Consequently, you may experience declines in your health and fitness, and your injury risk may increase. Therefore, it is recommended that novices commence with two or three jogging sessions per week.
When it comes to advancing your jogging, be sure to increase your training progressively. Focus each week on modest incremental increases in distance or running time. As your fitness improves, you can gradually increase your workout frequency to five or six times per week.
The Benefits of Jogging Regularly
Everyone knows that regular exercise has a substantial impact on our overall health. The type of physical activity you indulge in can confer its own set of benefits. In the section that follows, we will discuss the specific advantages of regular jogging.
Nine Health Benefits of Jogging
1) Enhanced Cardiovascular Fitness
The most evident effect jogging has on the body is on the cardiovascular system which is the heart, lungs, and blood vessels. You will be well aware that when you exercise, the body responds with the demands of the exercise by increasing heart rate and breathing rate. The purpose of doing so is to continually provide the working muscles with oxygen-rich blood that they can use for energy. This increase will also allow for the removal of waste products from the body such as carbon dioxide.
By regularly jogging, the strength and function of the cardiovascular system become more efficient; more specifically, your resting heart rate.
2) Develops Muscle Strength and Function
There are a number of muscles that must constantly contract in order to bring about the movements required for jogging. The muscles of the lower extremities such as the glutes, quads, hamstrings, and calves are primarily responsible for bringing about motion. However, the muscles of the core and upper body must contract in order to rotate and stabilize the trunk and while the legs drive back and forth.
Jogging regularly will place stress on these muscles which will force them to adapt and become stronger. Increasing the strength of the muscles will have a positive impact on how you move and your risk of injury. Not only will developing the strength of the legs and core allow you to jog more efficiently, it will also have a positive impact on many day to day activities such as walking, climbing stairs, and carrying heavy bags. Sustaining a serious injury can be devastating and will undoubtedly set you back. However, having strong muscles that can cope with a great degree of stress will significantly reduce the risk of injury.
3) Improved Muscular Endurance
Muscular endurance is the capacity of muscles to endure repeated contractions for an extended period of time without relaxation. To maintain a jogging cadence, the muscles must be able to contract continuously when jogging. With consistent jogging, the muscles will begin to acclimate and their endurance capacity will increase. Because jogging sessions are typically lengthy but relatively mild in terms of intensity, they are particularly effective for building muscular endurance.
The repetitive muscle contractions required for jogging will result in significant alterations to the muscle. With consistent jogging, the number of mitochondria within muscle fibers increases. Mitochondria are the cells’ energy generators; therefore, by increasing the number of mitochondria, the muscle can generate more energy. In addition, the muscles will adapt to enable for a more efficient utilization of glycogen and blood glucose stored in muscle. Both of these modifications improve muscular endurance, allowing you to pace for extended durations and farther distances.
4) Builds Stronger Bones
In addition to influencing muscle strength and endurance, jogging impacts bone density. A high bone density increases bone strength. Consistently, research has demonstrated that the impacts associated with the foot strike during running aid to increase bone density. Therefore, it can be concluded that jogging can effectively enhance bone health and reduce the risk of developing diseases that cause bone loss, such as osteoporosis.
5) Facilitates Weight Loss
When it comes to weight loss, it is necessary to establish a negative energy balance, which simply means that more calories are burned each day than are consumed. By sustaining a negative energy balance, the body will begin to metabolize body fat in order to provide a constant supply of energy. While nutrition will play a significant role in a negative energy balance, jogging will expend a substantial number of calories and contribute to weight loss.
6) Boost the Immune System
It is suggested that jogging can also increase the effectiveness of the immune system. Studies that have investigated the impact of regular exercise on immunity have found the immune system to be very responsive to exercise. Exercise may spike the production of lymphocytes and macrophages which are cells that attack foreign substances to combat illness or infection. While improving the immune system may not directly reduce the risk of catching a cold or the flu, having a strong immune system will impact the length of time taken to recover from said illness.
7) Useful for Active Recovery
Jogging can serve as a useful tool to enhance recovery from intense training sessions. After a hard strength training session or challenging run, the muscles of the body can experience delayed onset muscle soreness (or DOMS). This may prove to be debilitating for a couple of days post-training while recovery takes place. To increase the rate of recovery, something known as active recovery can be highly effective. Active recovery is simply low-intensity exercise that will promote the circulation of oxygen-rich blood to the fatigued muscles thus reducing recovery time and soreness. Jogging, being a low-intensity exercise, therefore serves as a useful active recovery method.
Also read: 7 Workout Habits You Should Drop Now
8) Reduced Disease Risk
As mentioned, jogging can positively impact cardiovascular health as well as muscular and bone strength. Maintaining cardiovascular fitness has been found to reduce the risk of specific heart-related diseases such as coronary heart disease and strokes. Regular exercise contributes towards strong muscles and bones and therefore, the risk of developing a muscle and bone wasting disease is also reduced.
9) Improved Mental Health
Finally, jogging can have an impact or more than just the physical. Research has consistently indicated that aerobic exercises can significantly boost one’s mental health and prevent the development of mental health illness. For those who do struggle with a mental health illness, such as depression and anxiety, jogging can help to reduce the symptoms.
Summary
Jogging is a low-intensity exercise that can serve a number of functions and lead to significant improvements in health, fitness and function. As a result of its simplicity, jogging is an excellent exercise for beginners who wish to increase their activity levels without overdoing it. It can also be used as an effective recovery and maintenance tool by those who are more highly trained.
