Exercise: The Joys of Jogging?

If you’ve reached a certain age, or a certain weight, you might be hesitant to try jogging. Especially if you weren’t a runner before, it seems like a questionable idea, one that can cause injury and possibly even derail your exercise program.

It’s always a best to see your medical practitioner before beginning a new exercise program. This is especially true if you are heavier or older. The objective is to get healthier, so who better to consult than your health care professional?

Even if you are not at a healthy weight now, that doesn’t mean that you can’t work towards jogging. According to Livestrong, it’s a good idea to start with a walking program. After this foundation, you can transition into a combination of walking and jogging. Gradually increase your jogging time as you become more comfortable. Consistency is key, but do take recovery days off at least once per week (or even every other day) (1). Other important considerations include good shoes, clothing, undergarments, and runners lube or anti-chafe balm to protect your body from the rigors of this type of exercise.

Jogging for just 10 minutes a day provides so many benefits! You can burn up to 150 calories, depending upon factors like weight and speed (2). (At my weight and slow speed, it’s closer to 100 calories for 15 minutes according to the app Map My Run.)

“Including a jog in your fitness routine will strengthen your leg muscles, engage your core muscles, and improve your bone density. As you get older, these are all extremely important when it comes to functionality, maintaining balance, and reducing the risk of falling” (2).

Interested in a longer walk, jog, or run? Gradually increasing to 30 minutes can help fight depression and improve mood (3). In older people, it helps to improve memory, focus, and task switching, while for children it improves focus and working memory. “Researchers think this may be because aerobic exercise increases levels of neurotransmitters like serotonin and norepinephrine, and causes the brain to generate new neurons” (3).

In a study conducted with nearly 20,000 participants in Taiwan, it was found that jogging is perhaps the best choice for avoiding weight gain (4). Other exercises that are very effective include mountain climbing, walking/power walking, international standard dancing (basically ballroom dance), and the longer practice of yoga (4). Exercise forms which were surprisingly less helpful include cycling, stretching, swimming, and Dance Dance Revolution (the old video game).

In a study published in The Journal of the American College of Cardiology, it was found that running, even at slower speeds and shorter distances, was associated with greater longevity.

“Running, even 5 to 10 min/day and at slow speeds <6 miles/h, is associated with markedly reduced risks of death from all causes and cardiovascular disease. This study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits” (5).

In a recent article published by The Washington Post, it was explained how exercises like jogging and weight training can help with addiction recovery. “Exercise changes our brains and thinking in ways that can reduce drug cravings and relapse and might even stave off addictions in the first place”(6). Exercise reduces depression and anxiety which many of us experience. Is it too much of a stretch to think this could apply to food/eating addictions as well?

Although jogging is definitely not for everyone, it’s certainly something you can consider if your doctor has cleared you for vigorous exercise. Still, many of its benefits can be achieved through walking.

I do believe that the exact form of exercise isn’t important – any increase in movement is a great place to start! Jogging is just one tool in our toolbox for maintaining our healthy weight.

(1). https://www.livestrong.com/article/13772681-how-to-start-running-with-overweight-obesity/

(2). https://www.eatthis.com/benefits-jogging-10-minutes-a-day/

(3). https://www.businessinsider.com/health-benefits-of-running-2018-4?amp

(4). https://journals.plos.org/plosgenetics/article?id=10.1371/journal.pgen.1008277

(5). https://www.jacc.org/doi/10.1016/j.jacc.2014.04.058

(6). https://www.washingtonpost.com/wellness/2023/04/26/addiction-recovery-exercise-treatment/