Jogging is a fairly simple exercise. It requires no special equipment, you don’t have to go to the gym to do it, and you can burn around 398 calories in a single hour with this workout!
But not everyone is a fan of running. For some, it can seem tedious and exhausting, especially if they don’t have access to a large enough space to run. But jogging has tons of health benefits that can make those inconveniences worth it.
With obesity levels on the rise around the world, it’s more important than ever that you add some type of exercise routine to your daily schedule. Jogging may be the perfect exercise for you, and its positive aspects definitely make it a great option.
Still not convinced by the idea of running? After reading this, you may be.
This is how science explains the 6 benefits of jogging
1. Improves joint and bone health
There is a common misconception that jogging is extremely bad for the lower half of the body, putting unnecessary pressure on joints and bones that can lead to the development of arthritis. However, this is completely false!
Harvard Medical School found that most forms of standard physical exercise, such as walking, running, and jogging, don’t actually have a negative impact on the risk of developing arthritis. In fact, jogging has more benefits for your joints and bones and can make them stronger , reducing your risk of arthritis!
Studies have found that jogging has positive effects on bone density. This is because regular jogging activities put more pressure on the bones than they are used to, so the bone tissue begins to prepare and adapt to the additional load, protecting the bones and tissues from damage and making them stronger.
Additionally, jogging has also been found to create positive results for the joints. This is because it strengthens cartilage and can actually improve the biochemistry and composition of joint cartilage. So running in moderation not only makes healthy joints healthier, it’s also a good way to prevent the onset of knee osteoarthritis in those vulnerable to the disease.
- That said, jogging is one of the most stressful of the trifecta of standard physical exercise: walking, jogging, and running.
- So if you already have knee problems or arthritis, the added stress of jogging on your lower body may not be right for you.
- Talk to your doctor before you start jogging if you have pain in your leg joints.
- You should also talk to a doctor if your legs or knees hurt after jogging.
2. Weight loss
If you’re trying to lose some weight, jogging might just be the exercise to help you burn off the calories you need. Of course, this depends on how hard you run, your speed, your current weight, the terrain, and how often you exercise. But you could shed some weight by adding jogging to your regimen or making it your main workout.
of that, jogging is a great way to help your metabolism increase significantly. This is because a lack of activity can cause your metabolism to slowly deteriorate, leading to a much slower calorie burn. This may be the reason why you find yourself gaining more weight. Getting back into the habit of exercising can lead to a smoother, faster metabolism.
But how much, exactly, can a career burn?
- Running a 9-minute mile can burn between 290 and 365 calories in thirty minutes.
- A slightly slower run of 5 miles per hour can also burn 240 to 355 calories in that time.
- All in all, jogging will provide very positive results when it comes to burning calories for weight loss.
90% of people who lose weight successfully consider exercise the main reason behind that success. But it must be done correctly, and you should exercise in moderation, neither overdoing it nor doing it too little. Are you really looking to burn those calories? Jog uphill at a relatively moderate to fast pace for up to an hour several times a week.
3. Improve cardiovascular system
The cardiac system is extremely crucial for health. Running can help strengthen the left ventricle of the heart. After all, the heart is a muscle, and jogging can make it pump blood more efficiently.
When your pulse rate slows during your run to keep you strong and able to keep going without getting a dangerously fast pulse, your body consumes a little more oxygen than normal. This makes the blood circulation become more stable.
If you’ve recently eaten carbohydrates, jogging will help burn excess energy before it turns into fat stores, allowing your body to efficiently use the calories you consume. Those who run or jog have much healthier cardiovascular systems than those who don’t exercise, just one of the many benefits of jogging.
Jogging is an aerobic exercise, so it significantly reduces the risk of developing ischemic heart disease for even more positive effects. If that wasn’t enough, jogging can also help regulate your blood pressure, which helps keep your heart healthy . Studies have found that daily exercise, whether walking or jogging, significantly lowers systolic-type blood pressure, reducing hypertension at all ages.
Those who have diabetes or already have a heart condition should talk to their doctor before starting jogging. The same goes for those who are already overweight.
4. Improve the respiratory system
Jogging puts a lot of pressure on the respiratory system. Did you know that you use 10 times more oxygen when you do light or gentle exercise compared to when you are sitting at rest?
This is why jogging can help the respiratory system. Strengthens the lungs, allowing them to work more efficiently through increased lung capacity. This allows air to travel and be exchanged within the lungs and throughout the respiratory system at a much faster and easier rate.
Additionally, jogging allows the body to use oxygen more efficiently when done over time . It trains the muscles and body tissues to stretch available oxygen and provide them with as much energy as possible.
- Of course, keep in mind that this strengthening action happens over time, not all at once.
- Regular jogging will gradually allow more air space into your lungs so you can enjoy longer jogs without feeling tired.
- You will notice that your resistance increases the more you exercise.
- Keep in mind that if you have asthma, you should talk to your doctor before trying jogging for exercise.
- That said, people with asthma under controlled conditions may enjoy jogging.
5. Boost mental health
Jogging is not only good for your physical health, it’s also great for your mental health. Helps keep your brain sharp and fresh, allowing for better cognitive function. A more active body can help boost creativity, improving focus, work performance, and even memory.
Why did this happened? Well, when you jog, you breathe in more oxygen, which travels to the brain and provides extra oxygen that helps it function more efficiently. It can help relieve stress and anxiety due to this fact, allowing for clearer thinking and more opportunities to think creatively and innovatively.
Studies have also found that regular exercise in general, including jogging, can reduce brain swelling. This helps new blood vessels grow within it, allowing new brain cells to be produced at a healthy rate. This allows the brain to continue developing and staying healthy.
In addition to physical brain health, psychological health is also improved by jogging. It can make you feel happier through increased production of endorphins, which are essentially feel-good hormones that aid your positive thinking. Although this may only be a short-term kicker at first, with regular exercise, you can enjoy more long-term mental health benefits.
Finally, jogging can be great for people living in their golden years. Its mental benefits can reduce the chances of developing dementia and other degenerative mental disorders. It’s a great positive habit for seniors to incorporate into their daily routines.
6. Increasing Lifespan
Running can help you live longer. Just jogging about an hour a week can significantly increase life expectancy, even by 6 years when jogging slowly, according to Dr. Peter Schnohr, a Danish heart expert. His research has supported the idea that even gentle, calm exercise can provide many benefits.
This is supported by the fact that jogging and other types of physical exercise can reduce the chances of developing certain life-threatening diseases. This is partly due to how it helps your health. Jogging can also make it easier to fall asleep, and good sleep puts you at lower risk of developing dangerous diseases.
- One of the most compelling benefits of jogging is how it can lower your risk of developing cancer.
- One of the reasons behind the development of cancer is the decreased strength of the immune system. This is often made worse by a history of cancer.
- Even if it’s in your genetics, jogging and being physically active can lower your risk of cancer.
According to a recent study, increased physical activity is directly related to a lower chance of developing cancer altogether. It’s a benefit of jogging that’s hard to ignore. Of course, the most interesting part of the research and science regarding exercise and long life is that jogging appears to be a great way to reduce all-cause mortality. So no matter what you’re trying to avoid, jogging should be able to prevent it.
Final Thoughts on the Benefits of Jogging, According to Science
Running is a great exercise habit to get into no matter what your age. You can be old or young and still enjoy myriad benefits, from a stronger heart to more positive thinking and better immunity.
As an easy form of exercise, jogging is a very simple form of exercise. In addition, it does not require a high expense for its realization. Just wear the right gear and go to a park, hop on a treadmill, or run around your neighborhood!
Talk to a doctor or relevant health professional before embarking on your new exercise regimen. This ensures that you exercise at the right pace for your current state of health and well-being.