Jogging is a form of trotting or running at a slow or leisurely pace intended to increase physical fitness with less stress on the body, to maintain a steady speed for longer periods of time. Most experts agree that jogging falls in the low or moderate-intensity workout category—as people are working at an effort level of around 60 per cent of their maximum. According to the World Health Organization (WHO), up to five million deaths a year could be averted if the global population was more active. People who are insufficiently active have a 20 per cent to 30 per cent increased risk of death compared to people who are sufficiently active, and more than 80 per cent of the world’s adolescent population is insufficiently physically active. A study done by researchers at Humboldt State University has shown that running literally stalls the ageing process. The study examined adults over the age of 65, some of whom simply walked for exercise and others who ran. It was found that those individuals who run for exercise, for at least 30 minutes, three times a week, are considerably less likely to experience age-related problems with their walking, when compared with older individuals who simply walk for exercise. Aniket Ukey, a fitness consultant and yoga trainer, explains that jogging is a great exercise for the body and mind, it improves the quality of one’s sleep and there is a possibility of falling asleep with ease. He also adds that jogging regularly can boost one’s mental health. When you exercise and run, endorphins and serotonin are released in your body, and chemicals in your brain that improve your mood. The fitness expert notes that jogging boosts your memory and ability to learn. This is because it acts directly on the body by stimulating physiological changes such as reductions in insulin resistance and inflammation, along with encouraging production of growth factors — chemicals that affect the growth of new blood vessels in the brain, and even the abundance, survival, and overall health of new brain cells. He says that many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. Jogging being one of the physical activities, WHO states that the exercise has significant health benefits for hearts, bodies and minds and also contributes to preventing and managing non communicable diseases such as cardiovascular diseases, cancer and diabetes. “Physical activity reduces symptoms of depression and anxiety, enhances thinking, learning, and judgment skills, ensures healthy growth and development in young people and improves overall well-being,” Ukey says. Ukey adds that jogging is a great way to make your heart stronger as the heart is probably the most important organ in your body, and training it to become stronger and more efficient is vital for a long and healthy life. “Jogging is also believed to strengthen leg muscles such as quadriceps, hamstrings, gluteal muscles, hip flexors, calves, and a few other muscles too as the exercise mainly involves the use of the legs to move forward. Therefore, stronger legs will also help to increase your balance,” he says. Ukey points out that jogging helps to strengthen your immune system because it forces your body to create more white blood cells. These act as the front line defenders against viruses and bacteria. He also explains that jogging assists in losing weight and burns calories at the same time. Losing weight requires you to burn more calories than you consume, and exercise can help you do so. Experts say that you need to run a minimum of three days a week for at least 30 minutes at a time for some progress to be made. Rest day should still promote some form of activity, such as walking, cross-training. They discourage jogging or running while injured and advise running if you’re healthy enough. For beginners, most experts recommend running three to four days a week. If you have been running for a while and know how to pace yourself, you may be able to up that total to five days a week. Studies show that running just five to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. You can also spend about 30 minutes a day practicing. If you are in good health, you can adjust it gradually for more results. This is because running 40 to 50 minutes will help the body burn calories at a higher rate.
