The World Health Organization recommends that adults between the ages of 18 and 64 exercise (Jogging) at least 2.5 hours per week. It seems easy to do, considering that we have 168 hours per week to eat, watch TV shows and movies and do nothing. However, you can meet the minimum weekly exercise requirement by lifting and jogging. Besides being easy to do, you don’t have to pay a huge gym membership fee to do it.
The hardest thing about running is staying motivated and maintaining a regular schedule. It’s always easier to relax in bed or type angry words on YouTube. However, not only does staying active not shorten your life expectancy, but sitting for long periods of time can have negative effects on your health. Sometimes we need to know what to get by running other than the side stitch on the knee and thigh. In this article, we will talk about the main health benefits of running for about 20 minutes a day.
1. Lose weight
Losing weight may seem like a daunting task, but the concept is simple: eat fewer calories than you burn. Jogging is a great way to burn calories and lose weight. Even if you’re starting out and can’t run a mile in a minute, your efforts will still help burn fat. A moderate run of about nine minutes per mile can burn up to 365 calories.
2. Reduce Blood Pressure
High blood pressure is a prevalent health concern that can lead to serious conditions such as strokes and heart attacks. Engaging in regular jogging can help lower your blood pressure levels. While running may cause your heart to beat rapidly, this is actually beneficial. The increased heart rate promotes better blood circulation and widens your arteries and veins, ensuring improved blood flow. Research indicates that blood pressure significantly decreases as joggers’ hearts return to their resting rates, even among older adults.
3. Enhance Mental Health
Jogging not only benefits your physical health but also contributes to improved mental well-being. When you jog, your brain receives a steady supply of oxygenated blood, facilitating its optimal functioning. This increased blood flow helps reduce the risk of cognitive decline, dementia, and Alzheimer’s disease. Jogging has been found to be more effective than walking or aerobics in enhancing blood circulation to the brain, thereby promoting mental health.
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4. Strengthen Bones and Joints
Osteoporosis and arthritis are conditions that affect millions of people worldwide. Lack of physical activity is a contributing factor to these ailments. However, jogging can help improve bone density and strengthen bones and joints. Regular jogging can reverse the effects of osteoporosis and arthritis by gradually rebuilding bone strength and cartilage composition, especially in middle-aged individuals. It’s important to avoid excessive physical strain if you have severe osteoporosis or arthritis to prevent exacerbating your condition.
5. Strengthen Muscles
Jogging is an effective way to tone and strengthen various muscle groups in your body. It primarily targets muscles such as the hamstrings, gluteals, hip flexors, calf muscles, and the core area. Additionally, the swinging motion of your arms while jogging provides a workout for your upper body. While jogging won’t lead to significant muscle mass gain, the repetitive motion of your legs and arms trains your muscles to withstand the momentum generated by your moving limbs, resulting in a toned physique.
6. Improve Longevity
Regular jogging can extend your lifespan by improving your overall health. With enhanced bone density, cardiovascular health, and mental well-being, you become less susceptible to age-related illnesses. Studies have shown that individuals who jog for at least an hour per week can add an average of 6 to 7 years to their lives. It’s important to note that other factors, such as lifestyle choices, also contribute to longevity.
Conclusion
Incorporating jogging into your daily routine can bring about a multitude of benefits. From weight loss and reduced blood pressure to improved mental health and strengthened muscles, the advantages of jogging are undeniable. Moreover, jogging can enhance your longevity and contribute to a healthier and more fulfilling life. So, lace up your running shoes and start jogging today to experience these incredible benefits firsthand!
FAQs
1. Is jogging suitable for beginners?
Absolutely! Jogging is an excellent exercise option for beginners. Start at a comfortable pace and gradually increase your intensity and duration over time.
2. How often should I jog to reap the benefits?
To enjoy the health benefits of jogging, aim for at least 20 minutes of jogging per day, three to four times a week. Consistency is key.
3. Can jogging help with stress relief?
Yes, jogging can be an effective way to alleviate stress. Physical activity releases endorphins, which act as natural mood boosters and help reduce stress levels.
4. What precautions should I take when jogging?
Before starting any exercise regimen, it’s advisable to consult your healthcare provider, especially if you have pre-existing health conditions. Additionally, wear appropriate footwear, stay hydrated, and warm up before jogging to prevent injuries.
5. Can I jog indoors on a treadmill instead of outdoors?
Yes, jogging on a treadmill can provide similar benefits to outdoor jogging. It offers convenience and allows you to control factors such as speed and incline. Choose the option that suits your preferences and circumstances.
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