Jogging benefits | 6 health benefits of jogging
In this article, you will get detailed information about what is jogging, jogging benefits, and jogging tips for beginners.
Jogging benefits | 6 health benefits of jogging
As you know that a little sweat
is also needed to keep the body fit. But it is not necessary to go to the gym for this. Apart from gyming, there are many ways which can give you good results. In simple words, all the work that comes under the workouts in which heart rate, breath speed, blood circulation increases. Staying active keeps the muscles flexible. The body is able to work for a long time. For those who sit and work all day, obesity increases the risk of high blood pressure diabetes, and heart diseases at an early age. Regular jogging keeps the body and mind active. The strength of the body increases and freshness remains. The chances of survival from diseases like seasonal diseases to cancer also increase.
What is jogging?
Jogging means running lightly. It is more beneficial than walking. In jogging, a person usually has a speed of about 4 to 6 miles per hour or 9.7 kilometers per hour. This speed is greater than walking and less than running. While walking, on one hand, exercises the hands, knees, ankles, and thighs. On the other hand, jogging affects the whole body. Rhythm has to be made for jogging because movements are fast in jogging. It is good if the load is towards the feet while jogging. Jogging should not be done in the beginning as it is very important to have stamina in the person for jogging. Jogging should be done only when the knees and ankles become strong. Jogging accelerates the heartbeat due to which oxygen reaches the heart more. This increases cardiovascular fitness.
Jogging tips for beginners?
If you want to start jogging
, then make a habit of walking fast.
2 – Do light stretching before walking fast.
3 – If you want to jog, then you can start it by walking continuously for 30 minutes. If you can walk fast for 30 minutes, then only you should try jogging.
4 – Wear shoes that give good support to the feet while jogging.
5 – Choose a place where there are greenery and pure fresh air for jogging such as a park or garden etc.
6 – To improve physical fitness, you walk 1 minute faster and jogging 1 minute every day. Gradually increase your jogging time limit by 1 minute per day. By doing this, you should take your jogging time limit to 30 minutes per day.
7 – Drink a sufficient amount of water before jogging.
8 – Before jogging, set a goal for how long and how long you have to jog.
9 – Jogging five days a week and give your body rest for two days.
10 – Get adequate sleep.
11- If you are over 40 years of age and the average weight is high or there is already some disease, then see a doctor. A person suffering from osteoporosis should not go jogging.
How much jogging should be done daily
If you do not walk much, then first of all you should first practice the habit of walking continuously for 30 minutes every day because walking takes the exercise of hands, knees, ankles, and thighs which makes them strong. Then after this, you should do jogging as jogging is more likely to cause muscle spasms and joint injuries. In particular, it includes injuries to the ankle, knee, hip, and lower backbones. Jogging 30 minutes a day is considered good for health. By the way, jogging should be done for a total of 150 minutes per week. But to maintain physical fitness, you can also increase your jogging time to 60 minutes per day.
6 health benefits of jogging
1 – Jogging for weight loss
According to the researchers,
regular jogging helps in controlling obesity. Jogging not only reduces weight but can also help suppress appetite. It makes the body shape by burning harmful belly fat.
2 – Helps in accelerating metabolic rate
Jogging is an aerobic exercise
. During jogging, there is a high amount of oxygen reaches in the body cells which encourages the oxidation of glucose, thereby accelerating the metabolism of our body. It has been generally found that obese people have a slow metabolic rate which is one of the main causes of their obesity. Jogging increases insulin sensitivity which is effective in controlling diabetes.
3 – Helps to boost mental health
Jogging also improves mental health. According to the researchers
, by participating in physical activities like jogging, new cells of the brain develop. Regular jogging helps in the production of the happy hormone endorphins by decreasing the secretion of stress
) in the brain. Jogging improves mood by increasing our self-esteem and self-confidence.
4 – Beneficial for heart health
Jogging regularly makes our hearts strong. Jogging increases the amount of oxygen throughout the body. It improves the blood circulation
of the body. Jogging increases the level of good cholesterol. It also increases the capacity and functioning of the lungs. In addition, jogging promotes immunity and reduces the risk of blood clotting. Jogging is also helpful in reducing high blood pressure.
5 – Develops muscle strength
Jogging also strengthens muscle fibers because the muscles of the abdomen, waist, hips, and legs are involved during jogging. These muscles are intensely active due to jogging which develops an association between nerve cells and muscle fibers that makes the muscles strong and supports the formation of new muscle tissue.
6 – Makes bones strong
As you know, jogging experiences a certain amount of weight or tension in the lower part of the body. This stress mainly falls on the stomach, waist, hips, and legs during jogging. This tension increases the density of bones, thereby strengthening the bones of the spine
While jogging, keep in mind the following things.
1 – Do jogging with a happy heart.
2 – Do jogging in the open or in a greener place because it gives the body a good amount of pure oxygen.
3 – Jogging only by wearing comfortable clothes.
4 – Take care of nutrition with jogging. Eat and drink at the right time and take adequate sleep.
5 – When jogging, keep the glucose water bottle with you instead of ordinary water.
6 – There is no better option than jogging if time is lacking. If you do not wish to go jogging, then play a game with your friends or family members in the open area. If there is a mountainous area around you, make a program to climb.
7 – Do jogging in a disciplined manner.
Side effects of jogging
Although jogging is considered to be better for health jogging also has some side effects
. More jogging puts more pressure on your body. It increases the risk of muscle spasms and joint injuries which include the ankle, knee, hip, and lower back limbs.
The above article which based on what is jogging, jogging the benefits and jogging tips for beginners are only for education and learning purposes.