The role of physical activity in promoting health and well-being is undebatable. In fact, jogging may be a better option for those who cannot run fast because of their health conditions. For example, those with chronic joint diseases or who have chronic respiratory problems.
If you are training very hard, you may use jogging as an “active rest”. Likewise, it can be also used as a warm up or cool down for those who run at higher speeds.
What Is Jogging? Is it the Same as Running?
In fact, it is a slower version of running. There is no standard definition of jogging. Nonetheless, running at a speed less than six miles per hour may be called jogging. Running, on the other hand, requires a greater degree of physical fitness and are essentially more straining. Unlike running, its main aim is to increasing fitness without taxing your joints, heart, or lungs.
You can also jog for a longer distance at a constant speed to improve your endurance and aerobic capacity.
Reap the Health Benefits of Jogging
There are many health benefits of jogging. From cancer to diabetes, you can keep every chronic health disorder at bay by moving regularly. Here, we have picked the top health benefits that are backed by many scientific studies.
- Healthy Weight: Obesity is a major Pan-American health problem. In fact, more and more Americans are gaining weight, therefore increasing the risk of many systemic diseases. In the wake of such a public health issue, jogging is a healthy way to shed some pounds. As a matter of fact, the effect of physical activity in promoting weight loss has been proven for a long time. But how much of it you have implemented in your daily routine is of prime importance. So, what are you waiting for?
- Better Sleep: Sleep disorders including snoring and loss of sleep are a major public health problem these days. According to the CDC, at least one form of sleep disorder affect about 50-70 million US adults. Notably, insufficient sleep may lead to road traffic accidents, industrial disasters, and significant errors at work. If you are a night owl, you should start some sort of exercise. In fact, light and moderate exercise early in the day could help you fall asleep and improve sleep quality at night.
- Reduced risk of cardiovascular disorders: Regular physical activity is shown to have hypertensive effect. Meaning, when you participate in a physical activity, your blood pressure dips down, but in a healthy way. Remember high blood pressure is a risk factor for many heart diseases? Studies show that jogging brings better results when you start moving before you have a diagnosis of high blood pressure.
- Feel better: If you are stressed or have problems focusing on a particular task, a daily dose of jogging could provide a mental boost. It is a well-known fact that physical activity promotes circulation, a sense of well being, and lifts your mood. While you may not get a runner’s high by jogging, the benefits definitely overshadow the effects of a mental illness. Moreover, those who have severe forms of a mental disorder have problems with sleep and decreased energy levels. Regrettably, these effects gather only a little attention. Thus, you should consider running at a slower pace to minimize the effects of a mental illness.
- Improved overall health in seniors: Older adults who participate in a 12-week slow jogging program showed improved muscle mass and function. Moreover, continuous physical activity also helped them attain a better aerobic capacity. In essence, you could include jogging in your daily routine to improve general health and hence get a better quality of life. You can read the full study here.
- Lower risk of having cancer: A 2017 study published in the European Journal of Cancer Prevention suggests a regular physical activity could lead to a reduced risk of stomach and colon cancer.
Are There Any Health Risks Of Jogging?
No doubt, jogging provides a myriad of health benefits. Nonetheless, certain groups of patients need to be extra careful before starting any physical activity. For example, if you are older and have some heart disorders, you should always consult your doctor first. This is also very important if you have been diagnosed with some chronic diseases. For example, arthritis, COPD, high blood pressure etc.
Tips for Jogging Better
These tips are essential if you are a beginner. Nonetheless, everyone can use them and maximize the jogging effects. Also, these will make it an enjoyable experience.
- Wear a pair of comfortable running shoes. In general, get a new pair after every 300 miles of jogging or running.
- As far as possible, jog at almost the same time every day or at least 3 days a week. Remember consistency is key to getting the maximum health benefits.
- Warm up for at least five minutes before starting a session. It could be stretching, knee lifts or climbing stairs.
- Once you finish a session cool down your body slowly before taking a “full” rest. You may stretch or walk at a slower pace for some minutes.
- Do not over strain especially during the early days. Take time to slowly build the fitness level and then shift to a higher level or longer distance.
- If you are concerned about your safety, you may want to take a friend with you while jogging. Also, look for a fitness club and join if it suits you.
The Bottom Line
Jogging is an easy, safe and effective way to promote health. Regular joggers (3 or more times per week) are not only healthy, they also have a lower level of life dissatisfaction.
Want to Know More?
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