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The Advantages of Stationary Jogging

author image Jacques Courseault
As a physical medicine and rehabilitation physician I have extensive experience in musculoskeletal/neurological medicine that will benefit the network.
The Advantages of Stationary Jogging
Jogging at home is safe and convenient. Photo Credit Sean Murphy/Digital Vision/Getty Images

Stationary jogging is one of the most convenient and effective cardiovascular exercises you can perform. You can do stationary jogging in any environment, it requires little preparation and it offers benefits to both your musculoskeletal and cardiovascular systems. Learn the specific advantages of a stationary jogging regimen, and reap the many health benefits it provides if you do it regularly. Consult a doctor before beginning any vigorous exercise program.


A common reason for not exercising is lack of time. After a long day of work, it may be difficult to drive to a gym or track to perform a 30-minute cardiovascular workout. By the time you change clothes, park, perform your exercise and get home, you may have used one to two hours of your day. In contrast, stationary jogging at home does not require any additional driving. You can go home, change clothes and promptly begin your 30-minute workout. Afterward, take a shower in the comfort and privacy of your own bathroom.

Prevent Chronic Disease

When jogging in a stationary place, you can reap health benefits similar to those of jogging around your block or park. Regular physical activity can reduce your risk of developing heart disease, osteoporosis, high cholesterol, diabetes and certain types of cancer. Stationary jogging for at least 30 minutes a day, five days a week can help reduce your risk of developing chronic disease.

Build Muscles

Your muscles will also benefit from stationary jogging. Your calf muscles, quadriceps and hamstring muscles will reap the majority of the benefit. Running on your toes will cause continual calf muscle contraction, which results in improved endurance and strength. Lifting your knees high when stationary jogging will help you isolate the quadriceps muscles, or the large muscles in the fronts of your thighs. If you decide to hold light-weight dumbbells while jogging, you can also improve the muscle mass of your upper extremities.

Weight Loss

Because jogging in place burns a significant number of calories, you should lose weight with a regular stationary jogging regimen. According to the website MyFitnessPal, a 150-lb. person who jogs in place for 30 minutes will burn approximately 270 calories, and 500 calories in an hour. Because you must burn 3500 calories to lose 1 lb. of fat, stationary jogging for 30 minutes a day should result in a 2-lb. weight loss in a month without changing any other dietary or exercise habits. If you combine exercise with a proper diet, you can lose a significant amount of weight.

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