2023-08-20 04:26:37
Easily accessible, practical and extremely effective – it is not for nothing that jogging is one of the most popular sports. But what good does it do if you jog every day? What are the pros and cons of running every day? How does jogging change the body?
If you want to be healthy and fit, you can’t avoid the topic of sport and exercise. But sometimes we don’t have the time to spend 1 hour in the gym. Running is one of the most popular sports of all and brings body, soul and spirit into harmony. Regular running also prevents numerous diseases and is a real secret weapon against excess kilos. But does it make sense to jog every day and what are the biggest benefits for us and our health?
Jogging every day: These are the advantages
Running is one of the most accessible forms of exercise, is relatively inexpensive and requires minimal equipment. It doesn’t matter whether you are 30 or 50 years old – for many people, running is an ideal entry-level sport and makes us fit and healthy. So what are the benefits of jogging every day?
Strengthens the cardiovascular system
Jogging is one of the most popular cardio workouts for a reason. Our heart is a muscle, which also increases in size with regular exercise. A larger heart is much more efficient and regular jogging ensures that the heart can pump more blood through the body in less time with one heartbeat. When you jog every day, you also lower your blood pressure and cholesterol levels, which are vital for heart health. According to a major 2019 study, regular runners have a 30% lower risk of dying from cardiovascular disease.
The blood circulation is stimulated
An unhealthy and sedentary lifestyle can often lead to circulatory disorders. Above all, an unhealthy diet, too little exercise, obesity and smoking are among the biggest factors for disturbed blood flow. Such disorders can in some cases even cause a stroke or heart attack and therefore it is important to act in time. If you jog every day, you stimulate blood circulation and can prevent thrombosis.
Daily jogging extends life
This is probably one of the most important benefits of running every day! According to a study by the University of Brigham Young in the USA, running for 30 minutes a day can reduce biological age by a full 9 years. We’ll also feel (and look) more energetic and a lot younger. The more active we are, the slower cell aging becomes.
Strong bones and joints
Yes, you read it right! If you go jogging every day, you can reduce the risk of developing osteoporosis in the long term. Regular running strengthens our joints and bones. Compared to people who do not exercise, just 45 minutes a week is enough to reduce the risk of osteoporosis by up to 40%.
Better mood and less stress
Do you know that feeling – before a workout you feel kind of depressed, but afterwards you are full of energy and happier? Daily jogging stimulates the production of endorphin, serotonin and dopamine (also known as the happy hormones). At the same time, running reduces the release of the stress hormones cortisol and adrenaline. So if you are often in a bad mood, it might be worth integrating daily jogging into your everyday life.
Jog every day to lose weight
Running is definitely one of the sports with the highest calorie consumption. So if you want to lose weight and tone your body, jogging every day is worth it. However, it is not possible to say in general terms how many calories you burn while jogging. Depending on your running speed and body weight, you can burn 200 to 350 calories in 30 minutes. Contrary to popular belief, you don’t just train your legs with it. Jogging is actually an effective full-body workout and also trains your stomach, back and buttocks. Among women, running is even considered a super effective way to fight cellulite and orange peel skin.
What are the disadvantages?
With all of the above benefits, it only makes sense that you jog every day, right? Unfortunately, as good as running is for our health, it also has some downsides and negative effects.
overtraining
Going for a run every day, especially if you have a specific goal, can lead to overtraining or even burnout over time. Our muscles need time to regenerate and the recovery periods should not be underestimated. The first signs of overtraining are fatigue, insomnia, decreased performance, sore muscles and a bad mood. If you recognize some of these symptoms, you should focus on your recovery and give yourself a few days off. The feeling of having to jog every day can even lead to what is known as “exercise addiction”. Overexertion and exercise addiction are often linked to eating disorders and low self-esteem.
You build muscle
Whether this is an advantage or disadvantage depends on your own goals. But if you want to tone your body, you should aim to build muscle along with weight loss. It doesn’t matter whether it’s jogging, swimming or cycling – too much cardio training always leads to muscle loss. To avoid this, make sure you’re getting enough protein.
joint problems
While regular running sessions strengthen our bones, jogging is considered a high-impact activity. This puts a lot of strain on the joints, especially the knee joints, and in some cases it can lead to severe damage or pain. Especially if you are overweight or already have joint problems, you should be very careful not to overdo it.
Does it make sense to jog every day?
Does it make sense to jog every day? The answer to that is yes and as we have explained to you before the benefits are really great with the right dosage. Daily running has a positive effect on the mind, body and health and everyone can benefit from it. But whether you actually jog every day depends primarily on your age and your level of experience. Beginners and seniors should start slowly with 3 to 4 running units per week. However, if you run very long or fast, you need to be a little more careful as this puts a lot of strain on your joints and can lead to overtraining. However, if you’re running at a relaxed pace at a moderate pace, then there’s absolutely nothing wrong with jogging every day.
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