As per the latest world health organization (WHO) reports, physical inactivity is one of the leading risk factors for cardiovascular diseases, cancer, diabetes, and death worldwide. Approximately 1 in 4 adults is physically inactive. WHO recommends that an adult should do at least 150 minutes of moderate-intensity physical activity throughout the week.
Jogging is a moderate-intensity exercise that involves running at a steady and slow pace, usually less than 6 miles per hour. It is more challenging than walking but much slower than running. Since jogging puts less strain on the body, it is sustainable for a long period. In many diseases such as diabetes and depression, jogging is the initial recommendation from the doctors.
Please consult your doctor before starting on any form of physical exercise or jogging.
Let’s talk about jogging and its health benefits.
How important is jogging for weight loss?
Jogging helps to burn a lot of calories and ultimately result in weight loss. It is said that jogging for 30 minutes burns approximately 300 Calories. However, to get the desired weight loss results, jogging should be done along with proper caloric restrictions as per the advice of a dietary expert. Jogging boosts your metabolism and helps to maintain your body weight.
Do you know that jogging is helpful in the management of depression and anxiety?
Depression and anxiety are characterized by increased levels of cortisol, commonly known as a stress hormone. Clinical research has clearly shown the benefits of jogging and other physical exercises in reducing the symptoms of depression and anxiety. Even after a single episode of jogging, a reduction in anxiety and depression has been documented in clinical studies.
Is there any benefit of jogging in the management of diabetes?
American Diabetes Association (ADA) recommends physical activity such as jogging to reduce the increased blood sugar levels in addition to medications. It reduces blood sugar by increasing the insulin sensitivity of muscle cells. This results in better uptake of sugar by our muscle cells and a reduction in blood sugar levels.
Jogging and your immune system
Exercise such as jogging causes a change in white blood cells (WBC). WBCs are cells of our immune system that fight diseases like respiratory infections. The chances of getting a cold, flu, or other illness are reduced substantially. Clinical studies have shown that jogging and upper respiratory tract infections (URTIs) have an inverse relationship. The risk of URTIs reduces significantly in people doing moderate exercise regularly.
Let’s find out “Jogging for stress relief”
Clinical studies have demonstrated that exercise, like jogging, could improve the functioning of the brain. It also protects the brain from aging-related functional decline and stress. Recently some animal studies done in mice have proved that mice, when exposed to stressful situations and subsequently regularly allowed to run on a wheel performed better than sedentary mice.
What is the link between jogging and a flexible spine?
Our vertebral column has discs that are located between the vertebrae and act as shock absorbers. Researchers found that people who jog regularly have these intervertebral discs larger and filled with more fluid. This results in more flexibility of the spine and fewer chances of pain as compared to people who do not exercise.
Jogging is helpful to maintain your skin health
Jogging improves blood circulation to our skin. This improved blood supply provides the skin with essential nutrients and oxygen. This ensures the production of healthy skin cells as well as the repair of damaged cells.
What is the link between jogging and a healthy heart?
Jogging reduces your resting heart rate and heart rate under strain. It lowers the risk of heart attack or stroke. However, if you have preexisting heart disease, overweight, or history of smoking, please consult your doctor before initiating jogging.
What is the best time for jogging?
The latest clinical evidence suggests that jogging in the morning is in alignment with our circadian rhythm or biological clock of our body. This ensures a better quality of sleep at night. Another study concluded that jogging in the morning can improve the endurance for aerobic exercises. However, the best time to jog can be the time that suits you better.
Take home message
Jogging is an aerobic exercise that offers many health benefits if done regularly. Jogging along with caloric restrictions helps to maintain appropriate body weight. It also offers better cardiovascular health, boosts immunity, better skin health, decreases blood sugar levels, and relieves stress.