Jogging is in ideal exercise option for people with schedules that leave little room for exercise. However, you will need to set aside at least 10 to 20 minutes to get in an effective jogging workout. If you're a novice runner, start with walking workouts and gradually add short bursts of jogging into your workouts. Check with your doctor before starting a jogging routine if you have a history of heart or orthopedic problems.
Factors
Jogging qualifies as a vigorous-intensity exercise, which means that you burn more calories jogging than you would walking or hiking for the same amount of time. The American College of Sports Medicine recommends that adults get regular exercise to improve overall health, reduce chronic disease risk and help keep the heart healthy. If you choose vigorous-intensity activities, the minimum weekly ACSM recommendation is 90 minutes. That means that if you can spare 15 minutes a day six days a week, you'll improve your physical fitness and your health. As long as you get at least 10 minutes of exercise at a time, you can spread your 90 minutes of jogging throughout the week in the most convenient way for you.
Preparation
Once you invest in a well-fitting pair of running shoes, all you need to start a jogging program is comfortable, weather-appropriate clothing, including a supportive sports bra for women runners. Getting ready to run is as simple as a quick change and hitting the road or the trail, so the primary time investment is the workout itself. If your employer provides a gym or you work near a trail or track, consider keeping your running gear in your car for a quick jog after work.
Making Time
Even if you don't have much free time, it's important to make regular physical activity a priority. According to the Mayo Clinic, exercise not only works on a physical level but also helps relieve stress, improve mood and even reduce anxiety. If your schedule is tight, that's all the more reason to set aside time for short bursts of exercise that can help you better deal with the stress of a busy schedule. If you need to set your alarm 30 minutes earlier to squeeze in a workout, try it for a week and see if it makes a positive difference.
Considerations
If you can't find 90 minutes during the week for jogging, jog when you can and look for other ways to incorporate physical activity into your day. Park farther away from the office, get in the habit of taking the stairs instead of the elevator or take your meetings outside and walk while you discuss business, for example. Consider planning active family outings to enjoy the health benefits of exercise while spending time with friends and family.
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