How does jogging help you

Both of these changes contribute to improving muscular endurance which will allow you to jog for longer periods and greater distances. As well as impacting muscle strength and endurance, jogging will also affect bone density. Bone density refers to the amount of bone mineral contained within the bone; having a high bone density increases the strength of the bone.

Research has consistently shown that the impacts associated with the foot strike in running, helps to build bone density. Therefore, it can be concluded that jogging can effectively improve bone health and reduce the risk of developing bone wasting diseases such as osteoporosis. When it comes to weight loss, a negative energy balance must be established which is simply where more calories are expended than consumed each day.

By maintaining a negative energy balance, the body will begin to break down body fat to supply the body with a continuous stream of energy. While nutrition will play a large role in a negative energy balance, exercises like jogging will burn a significant number of calories and consequently contribute to weight loss.

It is suggested that jogging can also increase the effectiveness of the immune system. Studies that have investigated the impact of regular exercise on immunity have found the immune system to be very responsive to exercise. Exercise may spike the production of lymphocytes and macrophages which are cells that attack foreign substances to combat illness or infection.

While improving the immune system may not directly reduce the risk of catching a cold or the flu, having a strong immune system will impact the length of time taken to recover from said illness.

Jogging can serve as a useful tool to enhance recovery from intense training sessions. After a hard strength training session or challenging run, the muscles of the body can experience delayed onset muscle soreness or DOMS.

This may prove to be debilitating for a couple of days post-training while recovery takes place. To increase the rate of recovery, something known as active recovery can be highly effective. Active recovery is simply low-intensity exercise that will promote the circulation of oxygen-rich blood to the fatigued muscles thus reducing recovery time and soreness. Jogging, being a low-intensity exercise, therefore serves as a useful active recovery method. As mentioned, jogging can positively impact cardiovascular health as well as muscular and bone strength.

Maintaining cardiovascular fitness has been found to reduce the risk of specific heart-related diseases such as coronary heart disease and strokes. Regular exercise contributes towards strong muscles and bones and therefore, the risk of developing a muscle and bone wasting disease is also reduced. Finally, jogging can have an impact or more than just the physical.

For those who do struggle with a mental health illness, such as depression and anxiety, jogging can help to reduce the symptoms. Your relationships are improving and you are loving it. It is almost a year since you started running. You are now able to run longer distances while consuming less energy. Your muscles and tendons will adapt to high workload and it will help in other physical tasks or sports as well.

Contrary to the popular belief, your knees will actually get healthier because of your regular running routines. It is one of the most common reasons for visit to doctors. Thanks to running, you will be able to keep these problems at bay. Earlier it was believed that exercise cannot help intervertebral discs in anyway. Mainly because it is too slow to respond but a recent study has shown that running can actually strengthen the discs. These are some of the most important muscles in your body.

Running produces the chemicals that help you fight and forget physical pain. It gives you the feel-good emotions. It will considerably reduce depressive feeling. This is great even if you are not a student. As a professional, you can progress in your career by enrolling into some professional course or certification program. Running will break that cycle and have a rejuvenating effect on your mind and body. Earlier we have discussed that running can improve your perceived attractiveness but it is not limited to perceptions.

You will get back in shape. Your complexion will improve and you are less likely to face problems like acne or pimples. A more upright posture will also add to your appearance. That becomes a breeding ground for problems like diabetes, obesity, or depression. You can manage to keep these problems at bay by running.

You can considerably improve your bone health through running. These muscles are responsible for supporting your stomach and spine. It makes it easy to maintain a healthy, upright posture.

A study found that marathon runners tend to forget physical pain when inquired after six months. An overall good health means that there is significantly lower chance of premature death. It has been a long time. Keeping up with your running routine is no mean feat.

You belong to the elite. This is because of regular physical activity that slows down biological aging. Research suggests that high levels of physical activity can reduce up to 9 year of biological aging.

Running can help you look much younger by keeping your skin healthy and fresh. A study found that 40 years old people who regularly exercise had skin like 20 or 30 years old. In a study , researchers found an average gain of 3. People with smoking habit added 4. Non smokers added 3 more years while cancer survivors added as much as 5. All these adults were aged 50 or older.

They were also half as likely to die early deaths. Most runners in this study ran around 4 hours a week, though the time declined after 21 years. Keep in mind that this longevity is not because of just running. It is because of the habits and lifestyle changes you will cultivate through a regular exercise regime. We have discussed how running can help you adapt healthy eating habits, quit smoking, improve your sleep, and mental health? All these changes will definitely contribute to longevity.

Excessive running can be dangerous. After 35 years more than 10, people who did not jog died, Only , who jogged on a regular basis died in the same period. That is a huge difference but it is important to note that strenuous joggers had the same mortality rate as those who do not jog at all. It will also add and improve the quality of life. And again, you are far less likely to suffer from this problem even in your 80s. It means you will have a better working memory or task switching capability in the old age.

There's a ton of scientific evidence that 30 minutes of running has physical and mental health benefits that go beyond the weight loss and endurance. Jogging is a great way to increase the intensity of your workout gradually, so you can minimize the risk of an injury that could sideline you for weeks.

Walking , power-walking , jogging, and running — they all improve cardiovascular health and help prevent obesity. Instead, it focused on increased weight loss that occurred when participants ran instead of walked. For the better part of a century, exercise scientists thought vigorous exercise could potentially leave you weakened and at risk for infection and disease. A closer look at the research indicates the opposite is true. That holds true for both short-term illnesses, like upper respiratory tract infections, and long-term illnesses, like diabetes.

Insulin resistance is one of the markers of prediabetes. The good news: A review of the research found that regularly running or jogging decreased insulin resistance in study participants. Researchers noted that a decrease in body fat and inflammation might be behind the improvement in insulin resistance. Jogging may protect the brain from the harmful effects of stress.

A review of studies found that aerobic exercise, like jogging, could potentially improve executive functioning and protect the brain from decline related to aging and stress. A recent animal study from Brigham Young University found that among mice exposed to stressful situations, those who were regularly allowed to run on a wheel performed better, making the fewest errors following a maze and demonstrating the highest ability to remember and navigate skillfully.

Exercise has long been known to help people manage the symptoms of depression, but new science may help explain how. Elevated cortisol levels have been linked to depressive episodes. Cortisol is a hormone your body releases in response to stress. A study examined cortisol levels in people seeking treatment for depression. After 12 weeks of consistent exercise, those who exercised regularly throughout the study had reduced levels of cortisol throughout their entire day.

Doctors at Mayo Clinic advise people who have symptoms of anxiety or depression to take up a physical activity they enjoy. But running is one of those sports that also gets a bad rap for being notoriously tough on the body, from knee injuries to pulled or strained tendons to lost toenails. And what can you do about them?

If particularly severe, you might feel the pain all the time; if less severe you may feel it after long periods of sitting with bent knees, running, squatting, or climbing or descending stairs. What to Do About It You'll want to stop running until the pain goes away.

Then, starting with brisk walking, gradually increase your distance and speed. Mandelbaum suggests no more than a 10 percent increase per week on each of those variables. If the pain doesn't go away after three to five days of no running, it's time to call your doctor. Also, be sure to warm up before running or any exercise and incorporate leg-strengthening exercises into your workout routine to strengthen the muscles supporting the knee.

And you may need to change how you run, as your stride could be the main culprit, suggests Carol Mack, CSCS , a doctor of physical therapy and trainer in Cleveland who often works with runners. Talking with a running coach or physical therapist who can evaluate your body mechanics can often make a big difference in taking pressure off your knee, she says.