From: All About That Pace: The Benefits Of Jogging, Healthline, July 2019
It can strengthen your immune system
Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan, Frontiers in Immunology, April 2018
It has a positive effect on insulin resistance
Effects of Exercise Training on Cardiorespiratory Fitness and Biomarkers of Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Journal of the American Heart Association, July 2015
It can help protect you from the negative effects of stress
Benefits of regular aerobic exercise for executive functioning in healthy populations, Psychonomic Bulletin and Review, February 2013
It can help you cope with depression
Exercise Reduces Salivary Morning Cortisol Levels in Patients with Depression, Complex Psychiatry, 2018
It keeps your spine flexible as you age
Running exercise strengthens the intervertebral disc, Nature, April 2017
Last but definitely not least: It could save your life (The group that had the best longevity ran at a “light” pace for 1 to 2.4 hours, 2 to 3 days a week. Same as 5th item below.)
Dose of Jogging and Long-Term Mortality: The Copenhagen City Heart Study, Journal of the American College of Cardiology, February 2015
One that I will add: It prevents sarcopenia (muscle loss) as we age. May increase muscle size.
Possibility of leg muscle hypertrophy by ambulation in older adults: a brief review, Clinical Interventions in Aging, March 2013
- According to a study by Stanford University School of Medicine, jogging is effective in increasing human lifespan, and decreasing the effects of aging, with benefits for the cardiovascular system. Jogging is useful for fighting obesity and staying healthy.
- The National Cancer Institute has performed studies that suggest jogging and other types of aerobic exercise can reduce the risk of lung, colon, breast and prostate cancers, among others. It is suggested by the American Cancer Society that jogging for at least 30 minutes five days a week can help in cancer prevention.
- While jogging on a treadmill will provide health benefits such as cancer prevention, and aid in weight loss, a study published in BMC Public Health reports that jogging outdoors can have the additional benefits of increased energy and concentration. Jogging outdoors is a better way to improve energy levels and advance mood than using a treadmill at the gym.
- Jogging also prevents muscle and bone damage that often occurs with age, improves heart performance and blood circulation and assists in preserving a balanced weight gain.
- A Danish study released in 2015 reported that “light” and “moderate” jogging were associated with reduced mortality compared to both non-jogging and “strenuous” jogging. The optimal amount per week was 1 to 2.4 hours, the optimal frequency was less than or equal to 3 times per week and the optimal speed was “slow” or “average”. A recent meta-analysis on running/jogging and mortality, including more than 230,000 participants found that runners were at 27% lower risk of death than non-runners, during 5.5-35 year follow-ups.
Is there anything one can do for health that has such far-reaching and documented effects? A pill? A food? Anything that has such a low risk for injury? So few negative side effects? Is so cheap? What? Anything?
Brisk walking/jogging. 3-5 times a week. 30 minutes. What a deal.