Keep Your Health Moving with Leisurely Jogging
By Sandy Schroeder
Some of us are walkers. Others are runners, but a leisurely jog may be another good choice to protect our hearts and our health.
Jogging a few times a week is a good strategy to live longer, according to the Journal of the American College of Cardiology.
Danish researchers tracked 1,500 healthy people for 12 years. They found people who jogged 2 to 3 times a week at about 5 mph were less likely to die during the study than non-active non-joggers.
Forbes agreed, saying, â€œJogging may be just as good, and perhaps even better, than running when it comes to how long we live." They also cited Danish research that endorsed jogging and outlined the benefits of running at a conversational pace. Here are some of the benefits.
- Teaches the respiratory, cardio and muscular systems to work more efficiently
- Strengthens leg, arm and torso muscles
- Teaches efficient running form
- Encourages discipline, patience and tolerance of physical discomfort
- Helps tendons, ligaments, joints and bones adjust to the stress of running
- Improves bodyâ€™s use of oxygen
- Improves size and number of mitochondria, the cellsâ€™ powerhouses that help release energy from food.
Making the Most of Jogging
Six mph is considered a defining line between jogging and running. Your version of jogging might be thought of as a conversational pace. If you can still chat with a buddy then you are on a slow speed. On the treadmill, 2 to 4 mph is walking, 4 to 5 mph is fast walking or jogging and anything over 5 mph is running.
Always get your doctorâ€™s approval before beginning new exercises.
Warm up - Avoid muscle cramps and other injuries by taking the time to do a few stretches.
Begin slowly - Start by walking, increasing your pace after 30 seconds. At the end of 60 seconds you should be doing brisk walking. Continue jogging at a slow pace as you build up your endurance and distance.
Wear running shoes - The proper support in the right shoes will protect your feet and bones from the impact of jogging.
Set a jogging goal - Start slowly and consider targeting a goal of 2 miles to start with 5 miles by the end of the month.
Loosen up - Shake your hands and feet to free up your body and release tension from the neck, arms, shoulders, legs and feet.
Keep your chest out - The spine takes a hit when you slouch as you jog. Whenever you jog, keep your chest out with shoulders rolled back to avoid spinal injuries and improve posture.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Monrovia, Calif.