JOGGING FOR BEGINNERS
Do you jog outside in a natural environment, or jog on a treadmill in a gym? William Shakespeare in 1593 wrote, “you may be jogging whiles your boots are green”. In his writing, by “jogging”, Shakespeare meant “to leave”. But jogging doesn’t essentially mean “to leave”. It’s one of the healthiest activities on the earth.
Do you want to stay healthy and active without playing a sport? Jogging is the best activity you can do. There is no limitation of space. You can do jogging in your office, home, gym, on the roadside, as well as in parks.
Is a hectic lifestyle taking toll of your health? Undoubtedly, jogging will the best supplement for your life. This article covers all you need to know about the basics of jogging, its health benefits, historical perspective, requirements for jogging, the method of jogging, and important recommendations.
Should a question arise in your mind, feel free to leave questions in the comments box.
2) BASICS OF JOGGING
Jogging refers to is an organized activity of running slowly at a steady speed for longer periods. Generally, running at a speed slower than 10 kilometers an hour or roughly equal to 6 miles an hour means jogging.
The word jog initially appeared in literary records of England in the mid-16th century. Also, William Shakespeare wrote it in 1593 in Taming of the Shrew.
Jogging refers to short quick movements or a sharp shake. In the US, jogging is related to walking or running along the roadside, and it is a conditioning activity before athletics.
Jogging is generally preceded by intense sports and is considered a tool of warm-up. But it is also considered a useful sport itself. Apart from regular games, jogging is the best activity that increases physical fitness. Jogging at a gentle pace over long distances is an excellent aerobic endurance training.
It is remarkably slower than running and racing, which generally involves a faster speed of almost 5 minutes per kilometer. Hence, it involves less stress on the body than running but slightly greater stress than walking.
Besides speed, another important difference between running and jogging is that the former involves a moment of no contact to the ground, while the latter generally sustains a feet contact. Additionally, jogging involves considerably wider lateral space of footmarks that bestows stability at slower speeds.
3) BENEFITS OF JOGGING
Aerobic activities such as jogging keep you at a bay of health hazards, such as obesity, cardiovascular diseases, diabetes, mainly because jogging on a track also keeps your metabolism on the track. Hence jogging is an excellent tool for fitness.
Most healthy, successful and famous people develop the habit of regular jogging in public tracks. Jogging serves as a tool for sociability and improves your public relations because you can easily talk to these healthy, successful and famous people without taking appointments in busy office hours.
iii) OBESITY AND CARDIOVASCULAR HEALTH
Since jogging is an aerobic exercise, it helps fighting obesity. It is an effective weight loss strategy and keeps you fit. In this way, it also positively influences the circulatory system and cardiovascular health.
iv) SLOW AGING AND INCREASE LIFESPAN
Better cardiovascular health means jogging slows down your aging and increases your lifespan. Moreover, jogging increases stamina and endurance, hence useful in daily life. Particularly, it increases your energy levels and productivity in the office and social life.
v) JOINTS HEALTH AND ARTHRITIS
- Muscle and bone cells keep damaging and replenishing with increasing age. During the earlier age, your stomach can process as much food as you eat, which provide excessive energy to maintain the repair and replenishing activities for your cells.
- But during the second half of your life, the digestive system slows down its activity, which reduces its performance due to multiple factors. These factors include a sedentary lifestyle, lack of time due to increasing family and professional responsibilities, stress of family and office-related matters, etc. These directly affect the health of muscles and bones, and the process is called aging.
- Regular jogging keeps your muscles and joints in continuous working condition, hence body itself keeps them hydrated and lubricated through natural mechanisms. This helps in preventing major bones and joints related diseases, such as arthritis, etc.
vi) TIMELY AND PEACEFUL SLEEP
Sleep for 6 to 7 hours is considered the best for optimum health. Jogging is an aerobic activity that wears and tears your muscles.
Research has shown evidence that jogging helps to correct your circadian clock, which controls your sleep pattern. Ultimately, the correct sleeping pattern boosts your health by resting your muscles, boosting their recovery and rebuild them bigger and stronger.
vii) SPINAL HEALTH
Scientific evidence is available that jogging regularly during youth and middle age, keeps your spine flexible during old age.
Your back is standing on bony vertebrae, which contain small, flexible discs containing sacs filled with glycosaminoglycan. Glycosaminoglycan is a fluid that serves as a lubricant for your back.
But, a sedentary lifestyle, as well as aging, dry up these sacs, and dislocate your vertebrae. However, jogging preserves the size and flexibility of these discs, provides their better hydration, and keeps them flexible and healthier, even you keep aging.
viii) COPE WITH DEPRESSION
Scientific research has revealed that jogging reduces the stress of the brain and improves its functioning. Moreover, regular jogging improves the ability to remember.
Cortisol is a chemical, whose production in the body is associated with anxiety or depression. Under stressed conditions, the level of cortisol increases. Jogging not only reduces levels of cortisol under exercise but also keeps its level reduced for several hours.
Jogging is the best natural cure for stress. It significantly improves your mood, hence contributes to better daily life and social behavior.
Particularly, improved stamina. The improved brain health due to jogging contributes to higher focus and concentration in your work, which consequently leads to a successful life.
ix) DIABETES PREVENTION
Insulin is the hormone that regulates the metabolism of sugars in humans. Insulin resistance is a condition, in which the body doesn’t properly respond to insulin that hinders glucose metabolism, which can lead to diabetes.
Scientific evidence is available that jogging prevents the incidence of Insulin resistance in humans. Hence, jogging prevents diabetes.
x) IMMUNE RESPONSE
Immunity is a function of several chemicals, which the human brain produces against harmful factors. Such factors include free radicles, free metals, antinutrients, and oxidizing agents. The immunity-regulating chemicals include cytokines, antibodies, BCG and levamisole.
Jogging has been related to the production of interleukins, which are types of cytokines. Hence, jogging augments the immune response in humans against diseases.