How to Jog for Life

Jogging is form of cardiovascular activity that can be enjoyed by individuals of all ages and activity levels. Jogging can be a form of exercise for life that can help keep you active as you age by improving your heart and lung health. Jogging can also help maintain range of motion and flexibility in your joints as you age. You can start a jogging program at any age. With proper equipment, physician clearance, stretching and regular jogging, you can reap the benefits of jogging for years to come.

Step 1

Consult your physician prior to beginning a jogging program. The American Academy of Podiatric Sports Medicine recommends that adults over the age of 40 visit with their family doctor. Your family doctor can make sure you are healthy enough for jogging. Your examination may include an electrocardiogram, blood pressure test, cholesterol test and examination for any respiratory problems.

Step 2

Visit with a podiatric physician. Jogging places a tremendous amount of stress on your feet. A podiatrist can examine your feet, make note of any potential problems, discuss a stretching program, recommend running shoes and prescribe orthotic devices if they are deemed necessary. If you have running shoes, bring them with you to your visit for examination.

Step 3

Invest in a good pair of running shoes. Running shoes should have adequate support, shock absorption and fit properly. Shoes should be replaced when they become worn or damaged. Damaged running shoes can increase your risk of injury.

Step 4

Stretch prior to jogging. Spend five to 10 minutes stretching your muscles -- this can help prevent injury to your bones, muscles, tendons and ligaments. Complete hamstring stretches, knee stretches, wall push-ups, calf raises, ankle circles, lunges and squats.

Step 5

Jog regularly. The American College of Sports Medicine recommends that healthy individuals engage in 30 minutes of cardiovascular exercise five days per week. To reap the health benefits -- reduced risk of diabetes, cancer and heart conditions along with weight-management benefits -- jog for at least 30 minutes per day.

Tips and Warnings

To reduce impact on your joints, jog on a softer surface -- such as dirt, grass or on a treadmill.
If you experience persistent aches or pains while jogging, discontinue exercise and contact your physician. You should seek emergency medical care if you are experiencing shortness of breath, dizziness, confusion, profuse sweating and chest pain.