Jogging helps relieve stress and tension, is relatively inexpensive and leads to improved physical health. Incorporating jogging into your weekly routine can help you reach and maintain a healthy weight and strengthens your cardiovascular and metabolic systems. In addition, jogging helps build muscles and strengthen bones.
Step 1
Work up from walking to jogging if you're just starting out. Start by alternating one minute walking intervals with 30 seconds of jogging. Steadily decrease walking times as you progress. If you use a track, try walking for three-fourths of a lap and jogging the other fourth, gradually building up your jogging distance.
Step 2
Jog for half an hour at least three to four days a week for added protection against chronic disease. Just 30 minutes a day of moderate-intensity physical activity reduces your risk of "high blood pressure, stroke, coronary artery disease, type 2 diabetes, colon cancer and osteoporosis," according to the U.S. Office of Disease Prevention and Health Promotion. Incorporate two to three cross-training workouts into your weekly routine to reap the physical benefits of daily exercise.
Step 3
Improve your mental health and mood with regular jogging. Regular exercise keeps you sharp as you age, positively affecting your thinking, judgment skills and learning capacity, according to the Centers for Disease Control and Prevention. Jogging might also help you sleep better and reduce your risk of depression, adds the CDC.
Step 4
Join a running club and expand your social influence. Your new-found friends can provide support when you hit a career, personal or exercise slump, and provide extra motivation for you to hit the road running. Running groups typically include joggers and runners of various ages and abilities, so plan to participate in scheduled group runs whenever you can. Sign up with a buddy for a few 5K races a year to challenge yourself and keep yourself motivated to continue your training.
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