Jogging is one of the simple and easy physical activities with many benefits for the body. One example is the benefit of jogging for the heart.
Amidst your busy days, jogging can be a simple way to maintain heart health.
Here are the benefits of jogging for the heart you should know. We hope this information helps you understand the great impact of jogging on cardiovascular health.
Benefits of Jogging for the Heart
According to the Premier Heart and Vascular, jogging provides several benefits for heart health, including:
1. Reducing Blood Pressure and Cholesterol Levels
One of the benefits of jogging for heart health is that it can reduce blood pressure and cholesterol levels.
Research published in the AHA/ASA Journals shows that individuals who jog regularly have a 38% lower risk of developing high blood pressure compared to people who walk.
In addition, the risk of developing high cholesterol is reduced by approximately 36%, and the diabetes risk is reduced by as much as 71%. When body weight (BMI) is taken into account, these numbers decrease slightly.
The risk is lowered to 14% for high blood pressure, 18% for high cholesterol levels, and 41% for diabetes.
Regardless of the reduction, the risks of high cholesterol and diabetes are still reduced significantly.
2. Strengthening the Heart Muscles
Cold Spring Harbor (CSH) Journals explain that physical activities such as jogging can provide direct effects on the heart, even when performed only once.
However, if a person jogs regularly, the body adapts and the blood vessels can undergo long-term changes, including structural improvement.
The CSH Journals also add that during jogging, the body increases the production of substances such as nitric oxide, which helps the blood vessels relax and prevent obstruction.
Moreover, increased blood flow during jogging also provides positive stimulation to the lining of the blood vessels, allowing them to become healthier, more elastic, and maintain a more optimal diameter.
Hence, jogging is not only beneficial for fitness, but it can also strengthen vital organs that sustain life.
3. Reducing the Heart’s Workload
Another benefit of jogging for heart health is reducing its workload. Based on ResearchGate, jogging has positive effects on the heart, especially when it is performed at moderate intensity.
This activity helps improve oxygen flow to the heart and enhances cardiovascular endurance, improving overall heart function.
The Journal of Andalas Health adds that jogging regularly leads to physiological adaptation of the heart muscle and blood vessels. The heart becomes stronger and more efficient, blood vessels become more elastic, and blood circulation throughout the body improves.
ResearchGate also emphasizes that this adaptation can reduce the heart’s workload in the long term and prevent the hardening or stiffness of the arteries, which often occurs due to aging. Hence, the risk of heart disease and other heart disorders can be reduced significantly.
4. Reducing the Risk of Cardiovascular Disorders
Research from Poland, published on ResearchGate, explains that jogging has positive effects on the heart, particularly at moderate intensity.
This activity helps improve oxygen flow to the heart and cardiovascular endurance, improving overall heart health.
This research also found that individuals who run or jog regularly have an overall 30% lower risk of dying, with the risk of dying due to heart disease reduced by 45%.
Interestingly, this benefit can still be observed even when an individual only runs for less than 51 minutes per week at a speed under 9.5 km/h.
5. Helping Maintain or Lose Body Weight
Research involving 538 new runners over one year, published in the JSMPF, showed that jogging for more than 5 km a week while changing one’s eating pattern can reduce body fat by up to 5.6 kg.
Compared to runners who run for more than 5 km per week without changing their diet, the groups who adjusted their eating pattern managed to reduce an average of 3.8 kg more body fat.
On the other hand, compared with runners who run less than 5 km a week while changing their diet, the group that ran more reduced their body fat by an average of 3.6 kg more.
Things to Note While Jogging
Jogging may offer many health benefits; however, there are a few things to keep in mind to make this activity safe and effective.
By following the tips below, you can help prevent injuries and ensure your heart and body reap the benefits optimally.
1. Drinking Plenty of Mineral Water
Hydration is key during physical activities. Jurnal Sportif mentions that losing body fluid can affect body functions. The most common effects of dehydration are dizziness, headache, or even muscle cramps.
Therefore, ensure that you stay hydrated before, during, and after jogging. An AQUA 600 ml bottle can be a convenient option to carry with you while jogging.
AQUA 600 ml has an ideal size, since it’s not excessively large or small, so you can carry it in your bag during your activities outside. Its bottle packaging is also designed to be easy to open and close, allowing for safe storage without worrying about leakage.
2. Wearing Running Shoes
Wearing running shoes is a must to prevent injuries. Running shoes are designed to absorb impact, maintain stability, and support foot movement correctly.
It is advised to avoid wearing slippers or casual shoes without sufficient support, since doing so may lead to knee or ankle pain.
3. Running with Normal Steps
One of the most common mistakes is forcing yourself to take excessively long steps during a jog. Natural and rhythmic steps are safer and reduce the risk of injury.
Excessively long steps lead to hard foot strikes, resulting in excessive pressure on your knees and hips.
4. Refrain from Forcing Yourself
Research from Poland mentions that jogging at moderate intensity, for around 1–2.5 hours a week at a slow to moderate pace, provides the best health benefits.
Since each person’s ability is different, refrain from continuing your jogging session if you feel dizzy, experience chest pain, or feel excessive fatigue.
It must be noted that consistency is more important than speed or distance. By listening to your body's signals, you can avoid injuries and keep jogging safely.
Jogging regularly not only can maintain heart health, but it can also improve overall fitness.
To support this activity, ensure you meet your daily fluid intake needs by drinking around 2 liters of water per day and choosing #AQUADULU. By having a fit and hydrated body, you can jog more optimally.
