Jogging on a daily basis can improve your heart, lungs and bones, but there are some drawbacks. Jogging every day without adequate recovery time will overwork your body, which increases the likelihood of injury, accidents and muscle strain. By having an exercise schedule and moderated jogging sessions, you can get the most out of jogging regularly and cut down the associated risks.
Increased Life Expectancy
Jogging for at least one hour per week can add several years to your life. A recent Copenhagen City Heart study published in the “European Society of Cardiology” presented data that revealed jogging regularly can increase life expectancy by five to six years in men and women. Heart specialist Dr Peter Schnohr and his colleagues concluded that between one and two and a half hours a week of moderately intense jogging was ideal for longevity. Jogging-related deaths are rare, and they are often caused by pre-existing heart conditions or jogging too strenuously.
Weight Management and Heart Health
A healthy diet and regular exercise are vital components in effective weight management. Jogging regularly can help you burn off calories, which may help you lose weight. People who are overweight and are at risk of cardiovascular disease can benefit from modest weight loss. The American Diabetes Association published a study in 2011 that states modest weight loss of 5 percent to 10 percent can reduce the risk of cardiovascular disease. For people of normal weight, benefits of jogging include weight maintenance and improvement of heart function.
Not only does jogging improve endurance, but it also helps you maintain and build the thickness of your bones. According to the National Osteoporosis Society, jogging can help improve bone strength in the spine and hips. Those who already have osteoporosis, however, may find that jogging has a negative effect on their bones. As a high-impact exercise, jogging can increase the risk of breaking a bone for individuals with osteoporosis or low-bone density. Other options such as brisk walking or swimming are much safer and just as effective forms of cardio exercise.
Jogging has a positive impact on your spine, hips and muscles in moderation. However, when you jog daily without giving your body time to recover, you may experience stress fractures, muscle soreness and shin splints. Older adults may also experience heart problems. To avoid overtraining, limit your jogging sessions to 30 minutes a day, three times a week.
- Mail Online: What Jogging Does to Your Body
- European Society of Cardiology: Regular Jogging Shows Dramatic Increase in Life Expectancy
- American Diabetes Association: Benefits of Modest Weight Loss in Improving Cardiovascular Risk Factors in Overweight and Obese Individuals With Type 2 Diabetes
- National Osteoporosis Society: Exercise and Osteoporosis
- National Osteoporosis Society: Frequently Asked Questions