The American College of Sports Medicine recommends that you engage in moderate intensity cardiovascular exercise for 30 minutes a day, five days a week, or vigorous intensity exercise 20 minutes a day, three days a week. Jogging is a safe and effective exercise that offers numerous health benefits for women.
Strong Bones and Sound Mind
As a woman, your bone tissue is not as dense as that of your male counterparts. This puts you at increased risk for osteoporosis, particularly as you age. One way to reduce your risk for this disease is to participate in weight-bearing exercise. A jogging routine can build your bone strength and help you prevent osteoporosis. A jogging routine can benefit you psychologically as well. Jogging has been shown to reduce tension, depression and fatigue.
Healthy Heart and Lungs
Taking up jogging can improve the health of your heart and lungs. Coronary heart disease is the leading cause of death among American women. Jogging can strengthen all of your muscles including your heart, which can help reduce your risk for heart disease and heart attack. In addition, if you jog, your blood pressure is more likely to be in a healthy range, and you can utilize an additional 50 percent of your unused lung potential as a jogger.
Weight Loss
You need to burn more calories than you take in to lose weight. To lose 1 lb. you have to burn 3,500 more calories than you consume. If you weigh 160 lbs., you can burn nearly 600 calories by jogging 5 mph for one hour. Your calories burned will vary slightly based on your weight. If you are already dieting, you can boost your weight loss efforts dramatically by adding jogging to your healthy lifestyle.
Safety Precautions
While jogging offers many benefits, there are also some precautions that you can follow to help ensure your safety. Always get clearance from your doctor before you begin any exercise routine. If you are just starting out, start slowly. For safety, wear brightly colored clothing and reflective gear, and always make sure that someone knows your itinerary. Be aware of your surroundings at all times, and always carry some form of identification.
References
- American Heart Association; Women, Heart Disease and Stroke; 2011
- Vanderbilt University; The Benefits of Running; Elizabeth McLeod Sadler; March 1998
- Mayo Clinic; Bone Health: Tips to Keep Your Bones Healthy; December 2010
- American College of Sports Medicine; Physical Activity and Public Health Guidelines; 2007
- Mayo Clinic; Exercise for Weight Loss: Calories Burned in 1 Hour; December 2009
- Running Safety for Women; Erin Weed; May 2009
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