Good News for Low Key Joggers: You May Live Longer
By Sandy Schroeder
If you consider yourself a leisurely jogger, research has some good news for you. Leisurely jogging a few times a week may help you live longer, according to the American College of Cardiology.
As a longtime leisurely jogger, I was pleased to see the support for moving along at about 5 miles per hour a couple times a week.
A Danish study of 1,500 healthy people ran 12 years and studied the jogging patterns of light joggers to find they were less likely to die than the participants who were sedentary non-joggers. The study says the minimum daily jogging dose is 10 minutes a day, and the “sweet spot” to improve longevity is one to two hours of running a week.
Specific Health Benefits
- Reduces inflammation markers
- Lowers blood pressure
- Improves oxygen intake and heart function
- Helps prevent blood clots and obesity
- Increases bone density and insulin sensitivity
Another American study of more than 55,000 men and women, ages 18 to 99, found that jogging for just five to 10 minutes a day may be enough to add years to lives, according to the Journal of the American College of Cardiology. The study ran 15 years and found participants who jogged up to 50 minutes weekly were less likely to die of heart disease or stroke.
Tips for Leisurely Joggers
If low-key jogging sounds good to you here, are some more tips to try.
- Jog around your neighborhood or park before or after work
- Rethink work schedules to add 15-minute jogs
- Add stretching and strengthening exercises to your workout
- Work on your technique, running tall with relaxed arms and a rhythmic stride
See a Specialist for the Right Shoes
Cost is not always the best indicator of the right shoe. Make sure they are comfortable with good support, the right weight and the right fit.
Get Creative with Your Routes
The key to making jogging a firm habit may be finding ways to keep it interesting. Choose a variety of routes that are about the same distance and difficulty. Do your homework to know where the new routes lead to avoid getting lost.
Jog with a Group
Jogging with friends, neighbors and coworkers is a great way to reinforce the habit. Look around in your community for running, jogging and walking groups and related 5Ks.
If you have never tried leisurely jogging, you may be missing a great way to boost your health with some low-key fun.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Brea, Calif.