We all know how important jogging is in our lives. Jogging is a great exercise for your whole body. It tones your legs, belly, arms and helps you in losing weight.
Jogging is less intense and slower than running. So it is also great for people who cannot do running or have a problem in running.
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Some people think that jogging is too much effort. While some people don’t have enough time for jogging because of their tight schedule. So, In this blog, I’ll tell you how just 5 minutes of jogging is so beneficial for our body.
The Health Benefits of Jogging
Most people don’t know the amazing benefits of jogging. Some people think that jogging does not help with keeping the body fit, only running does. But jogging is actually very beneficial for everyone.
Let’s start with the amazing benefits of jogging.
1. Burn calories fast
Jogging is a really good aerobic exercise to help you burn your calories and lose weight faster. You burn at least 100 calories in 10 minutes of jogging. So if you want to lose weight naturally, start jogging.
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2. Good for your heart
Jogging is very healthy for your heart. It increases your heart rate which lowers the risk of stroke and heart attack. The more you jog, the healthier your heart will be. Jogging keeps your heart rate normal and perfect.
3. Tones your overall body
Jogging helps you lose weight from all over your body. Thus it tones your whole body too. Especially your legs, abdomen, and hamstrings. It helps you lose extra fat from your body.
When you jog, your almost whole body works out. The calf muscles and the core area of your body receive great workout too.
4. Prevents you from common infections & communicable diseases
Jogging makes your immune system strong, making it healthy enough to fight communicable diseases like the common cold, flu, and other common virals.
Jogging boosts your immune system. It circulates protective cells through the body to attack and eliminate the bacteria or viruses.
5. Keeps your bones strong
Jogging strengthens your bones. In fact, it makes your muscles and bones strong. It increases your bone mass density (BMD). According to a study, jogging for just 1 minute can strengthen your bones.
According to the research, published in the International Journal of Epidemiology, women aged between 40-69 who exercised for just a minute a day appeared to have stronger bones than those who did not.
6. Helps in building muscles
Jogging helps in toning your body and helps in building your body muscles. It strengthens your muscles by delivering oxygen to them. It tones the core and lower body muscles. Jogging is a great cardiovascular workout.
7. Increases your lung capacity
Jogging helps you intake more oxygen and it helps in improving our respiratory system. Jogging makes it easy to breathe. It is a great aerobic workout. It challenges your lungs and heart.
8. Slows down the aging process
Jogging keeps you young looking and even slow down the aging process. It maintains your skin’s tightness as your skin gets more oxygen because of jogging. It keeps your skin glowing and healthy.
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9. A great cardiovascular exercise
Jogging is a great cardiovascular exercise. It increases your cardiovascular fitness and helps you fight cardiovascular diseases.
When you do jogging, your lungs are forced to work hard to provide more oxygen to the large muscles of your body.
10. Helps in losing belly fat
Running helps your abdomen tone thus making you lose your belly fat. Jogging won’t give you abs but fast jogging can help in showing your six-packs by toning your belly.
Jogging helps you burn extra calories and gives you a flat stomach.
11. Improves your mental health
Jogging refreshes your mind and also relieves stress from your mind. So, 10 minutes of jogging can be beneficial for your mental health.
Jogging helps you to build new brain cells that increase memory and other brain functions. Fast jogging sends more nourishing blood to the brain which helps you think more clearly.
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12. A great workout
Jogging is a great workout for your legs, hamstrings, quadriceps, the core area, and hip flexors. It also works on your arms and a little on your upper body.
13. Decreased risk of diseases
Jogging not only makes your immune system strong but it also keeps you away from chronic diseases like Type 2 Diabetes, Hypertension, Obesity, etc.
As jogging keeps you fit both physically and mentally, you have less risk of getting such diseases.
14. Improves your mood
Jogging keeps you happy and refreshes your mood. It gives a natural boost to your mood that keeps you happy throughout the day.
As fast jogging sends more nourishing blood to the brain, it releases your natural mood-elevating compounds.
Also Read: 5 ways to live a happy life
15. Perfect exercise for everyone
Jogging is a perfect exercise for children above 8 years of age to old-age people. It is less intense than other forms of exercises.
You don’t need to put too much effort but you can be in good shape by doing regular jogging.
All these health benefits can be attained if you jog for just 5 to 10 minutes a day. Even jogging regularly for more than an hour is also not good for your health as your body needs rest too.
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The findings of the study, published in the Journal of the American College of Cardiology, found the life expectancy of heavy-duty joggers was as low as those who did no jogging at all.
Scientists have claimed “light” joggers who run for just one to 2.4 hours a week and no more than three times a week – have the highest life expectancy rates.
Tips for Jogging – Keep that in mind
Jogging is a great exercise for everyone. Less intense than running but still not a piece of cake for everyone.
Here are some tips you can use while jogging.
- Carry a water bottle with you.
- Do not have a meal right before jogging.
- Beginners should keep their speed around 4 miles per hour.
- Keep your breathing in rhythm. Inhale slowly for 4 steps then exhale for the next 4 steps and maintain this rhythm.
- You can do a little warm-up before jogging.
- Do not wear tight clothes.
- Keep your back straight and your chest out. Do not slouch.
- Drink water before and after jogging to keep yourself hydrated.
- Don’t listen to music. Concentrate on your breathing. It’s just for 5 Minutes only.
- Do not jog if you’re suffering from Arthritis.
- If you’re over-weight, start jogging slowly then start jogging a little faster than normal with time.
- Eat healthily and take a balanced diet.
- You can wear sports shoes for jogging.
Most people do not know the importance of jogging in their daily lives. They don’t know how important this small exercise is for health and fitness.
People nowadays don’t do any physical activity and keep procrastinating about them gaining weight, weak immune system, feeling lethargic.
So if you want to keep yourself healthy and fit without wasting your precious time. Jogging is a great exercise for you. Just 10 minutes and you’ll see the difference in your body within a month.
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According to Science, the best time for jogging is late afternoon or early evening. Everyone can jog at this time too, be it students, office workers, old-age people, and women.
You can also jog a little late in the morning. It will keep you energetic throughout the day. Jogging in the morning also helps you fight depression, and help with weight loss.
A study also shows that a myth which states that jogging at night is unhealthy is not true. In fact, jogging at night as healthy as jogging in the evening.
So guys, I hope this blog was helpful and informational to you all. If you’ve any queries or suggestions, you can comment down them in the comment section below.
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Do jogging at least 5 minutes every day and stay healthy. Thanks for reading.