Organizations like the American College of Sports Medicine suggest that all adults aim to include 150 minutes of moderately-intense aerobic exercise into their routine. Moderately-intense does not mean you have to go for a five-minute mile; it can encompass the activity level of a brisk walk or jog. Jogging not only helps you reach these goals, but it can also be performed outdoors as well as indoors on a treadmill, both of which provide the same effects on the body.
Aerobic Effects
Jogging is an activity which increases the need for energy in the body as muscles expend energy to move at a faster pace. To meet these needs, your body increases the amount of oxygen in the blood through increasing your heart and respiratory rates. Oxygen is a necessary component for aerobic respiration, the process which takes broken-down macronutrients like carbohydrates and fat and turns them into energy. This entire process burns calories, which can create weight loss if enough calories are burned to exceed the amount taken in through your diet.
Strength Training Effects
Jogging also provides strength training benefits to your legs. This exercises muscles like the calves, hamstrings and quadriceps, building up the strength and size of the muscle. The greater muscle tissue you have, the more efficiently your body can burn calories, which can lead to more successful weight loss.
Disease Prevention
Along with growing strength in the muscles and burning calories towards weight loss, these effects create a secondary benefit of disease prevention. For example, exercise works the lungs and heart, reducing risks for heart and lung diseases. The weight loss that can occur from jogging helps reduce chances for obesity, along with weight-related diseases like heart disease, diabetes, arthritis and even some forms of cancer. Jogging also causes an increase in bone strength, which can ward off bone diseases that come with age, such as osteoporosis.
Joint Impact
One caution when approaching jogging for exercise is the effect it can have on the joints of the body for those suffering from joint injuries or other joint-related health problems. Jogging creates exercise through an up and down motion, which forces the feet against the ground with each step. This jolting impact with the ground causes stress on joints such as the ankles, knees and back. If you have joint problems, talk to your doctor about other alternative aerobic exercises that create less impact on the joints, such as the circular motion of riding a bicycle or using an elliptical trainer.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- MayoClinic.com; Strength Training: Get stronger, leaner, healthier; Mayo Clinic staff; June 2010
- American Council on Exercise: Jog Your Bones Stronger
- MayoClinic.com; Aerobic exercise: Top 10 reasons to get physical; Mayo Clinic staff; Feb. 2011
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