Let’s Fall In Love With Jogging

 By Zarifah binti Aziz | Published on June 23, 2022

Do you even know what jogging is? Does it combine walking and running?

Let’s Fall In Love With Jogging

Jogging is a slow, steady form of running or trotting that is sustained. While it is faster than walking, it is much slower than running. Maintaining your pace while not putting too much stress on your body is the main goal of jogging (1)

This requires much less energy, is less challenging on the body, and helps you maintain for a longer period of time (Mrunal, 2019).

Why Jogging help to burn more calories

The reason is because it needs many different muscles to work hard simultaneously, it burns more calories than most other forms of exercise. High-intensity interval training (HIIT) involving running burns the most calories per minute by utilizing numerous muscles at their maximum strength.

How to Get Started

To begin, aim for three to four days of jogging each week. This provides you enough rest between sessions. It is critical to warm up and stretch before every jogging session to prepare your body for the run. 

Begin by stretching, followed by 5 minutes of easy walking. Then, gradually advance to a power walk. At the end of your run, take 5 minutes to walk, gradually lowering your speed as you go. 

Aim for about 30 minutes. This comprises a 5-minute warm-up, a 5-minute cool-down, and 20 minutes of jogging/walking in between.

The Best Time to Jog

  • In the morning 

Jogging in the morning provides your body with a healthy dose of oxygen, which stimulates the metabolism to burn more calories. Mornings have a high oxygen level, making it simpler for joggers to breathe, especially during the heat. 

Furthermore, jogging in the mornings might be much more comfortable than jogging in the afternoon heat.

  • In the evening 

Jogging in the evening can prove to be an excellent way of relaxing after a hectic day. A low intensity jogging session can help you blow off the stress from working throughout the day. Moreover, an evening jogging session accelerates the fat-burning process during the night.

Other Health Benefits from Jogging

The following are a few health advantages of jogging:

  • Reduce heart disease risk
  • Lower blood sugar
  •  Help sleep better
  • Improve mental health
  • Reduce risk of falling among elderly 
  • Stronger knee tissue and healthier knees
  • Reduce knee pain 

Conclusion

Jogging frequently and eating a balanced diet can both support weight loss. Additionally, jogging has many positive health benefits for your body, such as improving your quality of sleep, reducing knee pain, and boosting your mood. 

You should therefore start trying to jog at least three times per week.

Reference

  1. Mrunal. (2019). 10 Surprising Benefits of Jogging that You Must Know. Firstcryparenting. Retrieved from https://parenting.firstcry.com/articles/10-surprising-benefits-of-jogging-that-you-must-know/ 
  2. Kang, S. M., Yoon, J. W., Ahn, H. Y., Kim, S. Y., Lee, K. H., Shin, H., … Lim, S. (2011). Android fat depot is more closely associated with metabolic syndrome than abdominal visceral fat in elderly people. PLoS ONE, 6(11). doi:10.1371/JOURNAL.PONE.0027694
  3. Lo, G. H., Driban, J. B., Kriska, A. M., McAlindon, T. E., Souza, R. B., Petersen, N. J., … Suarez-Almazor, M. E. (2017). Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis? A Cross-Sectional Study From the Osteoarthritis Initiative. Arthritis Care and Research, 69(2), 183–191. doi:10.1002/ACR.22939/ABSTRACT
  4. Raman, R. (2017). How Running Helps You Lose Weight. Retrieved June 15, 2022, from https://www.healthline.com/nutrition/running-for-weight-loss#TOC_TITLE_HDR_7
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