While jogging is a fun way to exercise with friends and can be performed in a variety of locations throughout the year, the activity also benefits your heart. Jogging represents a popular form of aerobic exercise --- sometimes called cardiovascular exercise --- that strengthens your heart function and lowers your chance for a heart attack. Recognize the heart healthy benefits of jogging in order to plan a fitness regimen suited for your overall health condition. Obtain your doctor's permission before any exercise.
Jogging and Cardiovascular Fitness
Doctors often prescribe an aerobic exercise regimen with jogging to patients of all ages as an effective method to improve overall cardiovascular fitness. A morning or afternoon jog requires you to consistently move your legs and hips and triggers deeper breathing and a faster heartbeat. The faster function allows blood to travel through your body with greater efficiency and enables more oxygen to reach your muscles. Jogging also strengthens your cardiovascular system by preventing plaque buildup in your arteries, or blood vessels. People who jog regularly have a lower risk for heart disease and high blood pressure --- and if you've already suffered a previous heart attack, jogging helps you avoid another attack.
Effective Jogging
You'll need to jog consistently to reap the maximum cardiovascular benefits. Most fitness experts suggest aerobic exercise no less than three times weekly for 20 to 40 minutes, although your doctor may adjust your schedule based on your overall health and cardiac history. Beginners often benefit by starting with a shorter jog of around 10 to 15 minutes at a mild pace and then building up to 40 continuous minutes performed at a moderate-to-intense pace that keeps your breathing and heart rate accelerated. Consider other aerobic activities like swimming, tennis or bicycling as a complement to your jogging since you'll be active often. A schedule with variety helps you stay enthusiastic and can potentially prevent boredom. Avoid letting too many days pass between your workouts for best results.
Your Best Bet
The ability to prevent injuries is key to an effective cardiovascular fitness regimen. Harvard Medical School reports that people who jog or run face a higher risk for injury because a runner's legs will absorb at least 100 tons of impact force for every mile of exercise. Selecting the right shoes and performing a warmup and cooldown are essential. Choose jogging shoes that provide a comfortable fit but also offer sufficient shock absorption and stability. Replace your shoes at least once each year, especially if you jog more than 10 miles weekly. Plan to begin and end your jog with at least five minutes of light aerobic activity such as walking in order to protect your muscles.
Additional Health Benefits
While jogging provides a boost to your heart and lungs, the increased activity also offers multiple benefits to your overall health. Regular jogs burn large amounts of calories, which helps you reduce body fat and stay thin. Aerobic workouts also provide higher energy levels, reduce tension and lessen your likelihood for osteoporosis, diabetes and some cancers.
References
- Cleveland Clinic: Exercise and Weight Control
- Harvard Medical School: Walking --- Your Steps To Health
- MayoClinic.com: Aerobic Exercise --- Top 10 Reasons to Get Physical; February 2011
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
- Cleveland Clinic: Running and Jogging Injuries
- The Merck Manuals Online Medical Library: Starting an Exercise Program
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