What is it
Jogging is a light run, i.e. at a speed of approximately less than 10 kilometers per hour, in which it takes about six minutes to cover a kilometer.
It is an aerobic activity, in which the necessary energy is obtained by burning sugars and fatty acids thanks to the oxygen provided by breathing.
What is it for?
Jogging has various benefits for the body, in particular:
| Benefits | |
|---|---|
| Cardiovascular system | If practiced consistently, it helps to prevent hypertension and arterial diseases |
| Respiratory system | Breathing tends to become deeper and more regular |
| Skeletal system | Helps maintain good bone density |
| Gastrointestinal system | Helps to solve the intestinal problems of those suffering from “lazy bowel” |
In addition, it helps to delay muscle aging, to keep weight under control and the commitment of the whole muscular apparatus that it involves improves postural coordination.
How to practice
During the race the trunk must be aligned with the feet and the straight head and arms must follow the rhythm of the legs, which must be kept slightly flexed and elastic. The pace must be slow and steady.
At the beginning you can limit yourself to outings of only 20 minutes every other day, interspersing the race with stretches of walking. Subsequently, the duration can be progressively increased to arrive in one to two months at three weekly outings of one hour each.
To make sure you stay within aerobic activity, you can check that your heart rate is between 65 and 75 percent of your maximum heart rate during exercise; the latter is approximately equal to (220 – age).
It would be better to practice jogging on a dirt road and not on the asphalt whose surface, very rigid, causes repercussions that are not healthy for tendons and joints of the feet, legs and back; If it is not possible to avoid it, it is necessary to use the special cushioned shoes capable of absorbing shocks.
Since jogging stimulates deeper breathing, avoid roads of heavy traffic where the load of pollutants is higher.
Who can practice it
If there are no specific contraindications, it can be practiced by everyone, keeping in mind the need to start gradually.
Contraindications
Jogging is not recommended in the case of joint problems in the lower limbs (hip, knee, ankle) and in the presence of discopathy of the lumbar vertebrae.
Useful tips
Clothing must be suitable for environmental conditions, made of breathable and non-insulating fabric.
It is advisable to jog on flat ground, in the cooler hours of summer and in the warmer ones of winter, avoiding the hours immediately following the meal.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.