Jogging has many health benefits for your body, brain, and overall well-being.
Start with jogging intervals.
Walk for four minutes and jog for one minute.
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You are ready to increase your distance once you might jog for 30 minutes straight.
Add no more than 10% to your distance each week to help reduce the risk of injury.
Improves Cardiovascular Fitness
Jogging strengthens your heart muscle and improves yourcardiovascular (heart and blood vessels) health.
Physical activity increases your heart rate, which, over time, strengthens your heart.
When jogging, your heart needs to work harder to pump more blood to your legs.
Blood vessels open wider, and additional oxygen is delivered from your heart to your muscles.
Jogging’s other cardiovascular benefits include:
3.
Builds Muscle Strength
Jogging strengthens muscles throughout your legs.
Muscles targeted with jogging include:
4.
Leads to Stronger Bones
Jogging can build stronger bones.
High-impact activities put stress on bones that support your body weight as you exercise.
These types of activities stimulate bones to deposit more calcium and activate the cells that build new bone tissue.
Weight-bearing exercise is important for reducing your risk ofosteoporosis, a condition that weakens bones as you age.
Strengthens the Immune System
Moderate-intensity exercise, such as jogging, can benefit your immune system.
May Help You Lose Weight
Many factors affect weight loss, and physical activity plays a role.
Weight loss comes up whenever calories burned throughout the day exceed the amount taken in.
When combined with a healthy diet, jogging can help contribute to a calorie deficit.
Decreases Insulin Resistance
Insulin is a hormone that helps control blood sugar by turning food into energy.
Over time, chronically high blood sugar levels can lead totype 2 diabetes.
Improves Sleep Quality
Jogging has the potential to improve your sleep.
However, the timing of your jogging workouts also plays a role.
Jogging activates thesympathetic nervous system, increasing your heart rate and making you more alert.
Exercising too close to bedtime can make it more difficult to fall asleep.
May Help You Cope with Depression
Jogging releases feel-good chemicals in the brain (endorphins).
The more frequently you jog, the more significant the positive effects on mood will be.
With any new exercise, you’ve got the option to expect some soreness.
Often, you won’t feel this soreness right away.
What’s the Best Time of Day to Jog?
The best time of day to jog is any time that you will be most consistent at keeping.
This varies from person to person.
It can also boost your mood.
To begin jogging, add short intervals during your walking workouts.
As with any new exercise, check with your healthcare provider to ensure it is safe.
American Council on Exercise.5 tips for optimizing running form.
National Heart, Lung, and Blood Institute.Physical activity and your heart.
Amercian College of Sports Medicine.Starting a walking program.
Harvard Health Publishing.Slowing bone loss with weight-bearing exercise.
2017 Mar 1;2(1):e000143.
American Heart Association.Working out to relieve stress.
American College of Sports Medicine.Delayed onset muscle soreness (DOMS).
American Heart Association.When is the best time of day to work out?
