Jogging is a form of running or running at a slow pace and done in a relaxed manner, this is often associated with a healthy heart. Actually, the health benefits of jogging are not only for the heart, but there are many other benefits that can be obtained if jogging is done regularly every day.
In this short article, we will explain 9 health benefits of jogging that you may not know. But beforehand, let’s first explore why jogging is important and you need to apply it and when is the best time to jog.
Why is jogging good for health?
Jogging is a jog that involves a steady, slow approach. jogging speed does not exceed 6 miles per hour. So, you can say that jogging is not as strong as running and also not as relaxing as walking. Jogging has its own purpose, which is to maintain the stability of running with the same pressure. So, it can be said that jogging is not as exhausting as running. So, jogging can be maintained for a long time with the same tempo and without any emphasis in jogging.
Jogging is universal, which is why jogging is said to be a very good sport to be routinized. Jogging is not just for training your running skills, or for getting good heart health. But jogging has more benefits than that such as body recovery. For beginners, jogging is the best place to start because it is a relaxing exercise and does not require strong stamina to do it, it’s just that we have to be able to balance and maintain the strength on the same note.
Why should jogging be done and for how long?
Some people suggest jogging in the morning. It aims to start the day healthier and fresher. While some others, those who find it difficult to get up early, seem like jogging is not suitable in the morning. They prefer jogging to be done at other times such as the afternoon or whenever there is free time. But this second option is really messy, unless you decide to do it every evening when the sun is going to set.
About the frequency of jogging, you have to consider several things.
First: Your fitness level, this will determine how much you should jog in a week. If you have been jogging often and it has become your daily routine and with good fitness, then you can jog anytime or how much you want in a week. For example, you can jog six or five times.
Even though jogging is a low intensity exercise, it is not good if we jog every day for 7 days. At least you need a day for your muscle recovery. This is your body’s share that you must give to keep your body healthy.
But it’s different if you haven’t practiced for a long time. So, you are not good and you should not even do jogging as often as possible because your body is not able to carry out your demands. If you keep doing it with a high frequency then instead of getting health, you are even higher at the risk of injury or ill health. So for beginners, you should start jogging with low frequency first, for example starting jogging with two sessions or three sessions a week.
To improve your progress regarding jogging, you can increase your jogging distance from day to day until your body fitness gets better. When you feel it is very easy with this jogging exercise, you can increase the frequency of your exercise.
The Benefits of Jogging Regularly
We all realize that regular exercise can improve our fitness and well-being. However, each sport can provide its own unique benefits and differ from one another. Likewise with jogging, jogging that is done regularly can provide its own benefits for health. Here are some of the health benefits of jogging if you do it regularly.
1. Improve cardiovascular fitness
One of the real benefits that you will immediately feel from jogging is that it improves heart health, lungs, and provides benefits to blood vessels. When exercising you will feel your heart rate, breathing difficult, but as you practice long, this will have a positive effect on your heart and your breathing.
Jogging will give work to the muscles and blood and provide lots of oxygen for the good of the body. Jogging exercises will also remove a lot of waste products from the body such as carbon dioxide.
2. Increase muscle strength and function
In jogging exercises, there are a number of muscles that continue to contract continuously to balance the jogging speed. Among these muscles are the lower extremist muscles such as the glutes, hamstrings, quads, and calves, they are responsible for movement when jogging. Not only these muscles, but the upper body also contracts to provide the movement needed.
Regular jogging will make it contract continuously and make it even stronger and more slippery. With this increase in muscle strength, you not only get benefits when jogging (your jogging is more efficient) but can also provide other benefits such as making it easier for you to run, go up and down stairs, or carry a heavy bag.
3. Jogging is good for muscle endurance
Regular jogging will increase muscle endurance for a long time. As in jogging, the muscles are required to continue to contract repeatedly to maintain a steady jogging speed. If done regularly, the muscles will be able to adapt and their resistance will also increase.
Jogging is an excellent exercise for muscular endurance because of its long duration and light intensity. This is what makes jogging so beneficial for muscles. When muscles repeatedly contract, this will give significant changes to our muscles. Regular jogging will also increase the number of mitochondria in muscle cells.
What are mitochondria? Mitochondria are the activator of cellular energy, so by increasing their number, more energy will be generated by the muscles. On the other hand, muscles will also adapt to utilize muscle glycogen more efficiently. This will improve your jogging ability and increase your muscular endurance.
4. Jogging is good for recovery
If you are just doing hard training or running fast, of course your muscles will suffer a lot of injury so that you sometimes cannot walk or even have difficulty moving. This will last for several days after a hard workout or challenging workout.
Jogging will be useful to speed up muscle recovery from intense exercise. Slowly jogging will improve blood flow to all parts of the muscle and increase oxygen circulation so that the injured muscle will recover quickly.
5. Jogging good for bone resistance
Jogging regularly will also have an impact on bone strength which is getting stronger and healthier. This exercise will make your bones strong because of the high mineral content in the bones. When the bones get denser, the strength and resistance of the bones will also get better. When jogging our feet are always resting on the ground, and pressing, this will make the bones denser and stronger.
So it is clear that regular jogging will benefit bone density and make bones stronger and healthier.
6. Jogging and weight loss
Jogging that is done regularly will also burn a lot of calories in the body. If done regularly it is very helpful for your weight loss.
calories burned every day will have an effect on every part of the body, especially on the thighs and stomach. Regular jogging provides benefits and supports your weight loss diet.
7. Jogging reduces the risk of disease
As we mentioned earlier, regular exercise can have an effect on the heart, muscles and bones. So, it is clear that if we jog regularly can reduce the risk of many diseases. The body fitness that we always maintain will also have an effect on reducing the risk of stroke and heart disease.
8. Jogging is good for body immunity
Regular exercise, including regular continuous jogging can provide good immunity. Exercise can increase lymphocytes and macrophages. Both are cells whose job is to attack foreign substances or diseases that enter the body.
A person who has good immunity, he will recover from the disease faster than those with poor immunity.
9. The benefits of jogging are good for mental health
The health benefits of jogging are not only good for the physical, but also have a good impact on mental health. There is research that is done consistently on aerobic exercise, where aerobic exercise is said to improve overall health.
So, for those who experience mental problems such as depression, anxiety, then simple jogging exercises on a regular basis can improve your mental health.