Jogging is an exercise that provides a long list of health benefits, but you won't receive any of them unless you commit to rearranging your schedule to make time for exercise. Even if you lead a busy life, giving yourself 30 minutes per day for jogging can improve your physical health and mental well-being.
Technically, you can take a minute-long jog, but you'll receive more health benefits when you devote more time to the activity. The U.S. Department of Health and Human Services advises that adults get at least 150 minutes of moderate-intensity aerobic exercise each week. If you divide this guideline among the seven days of the week, a 25- or 30-minute jog will help you surpass the 150 minutes. Even if the guideline seems like a significant amount of time, breaking it into multiple days makes it more achievable.
When you're short on time, either due to work commitments, family life or a busy social schedule, it can be challenging to create time for your jog. If you find it a struggle to get out the door for a jog, consider making it a part of your daily routine. For example, take a 30-minute jog each morning as soon as you wake, and before long, it will become a part of your day. If you need more motivation, recruit a friend or family member to jog with you. The University of Maryland Medical Center also recommends getting a dog -- by taking the dog on your jog, you're both getting your daily exercise.
Jogging is an aerobic exercise that helps you keep healthy. MayoClinic.com notes that aerobic exercise helps you burn calories quickly to lose fat, improves your endurance, strengthens your heart and cardiovascular system, improves your immune system, reduces the chance of developing serious health conditions such as high blood pressure and improves your mood. Better Health Channel reports that because jogging is a weight-bearing exercise, it also helps to strengthen your bones.
If you continue to be challenged to make time in your day for jogging, consider buying a treadmill and jogging at home. Treadmills have many perks, including tracking the length of your workout and allowing you to monitor your heart rate. If you live in an area in which inclement weather is common or you don't feel safe jogging in your neighborhood, a treadmill can be the answer. In your home, you can multitask while exercising. For example, take a jog while you watch the evening news.
- U.S. Department of Health and Human Services: 2008 Physical Activity Guidelines for Americans
- University of Maryland Medical Center: Exercise -- Motivation
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- Better Health Channel: Running and Jogging -- Health Benefits
- Spine-Health: Treadmills for Exercise and Pain Relief
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