Jogging is currently one of the most popular exercises and has the advantages of easily controlled exercise intensity and volume, fewer sports injuries, and simple and easy realization, which is suitable for both young and older population. Jogging is an exercise for the entire body. Arms swing, waist turn, legs and feet run, and shoulders and abdomen are also involved in this act. Here's a list of 11 benefits of jogging that may surprise you.
1.Help increase Your "Good" cholesterol (HDL (high-density lipoprotein)
C.C Ho et al study show that jogging was individually associated with higher levels of HDL-C. This study found that regular jogging might play an important role in increasing HDL-C levels. High-density lipoprotein (HDL) is a well-established, independent predictor of cardiovascular disease. According to the United States National Cholesterol Education Program Adult Treatment Panel III guidelines, an HDL cholesterol (HDL-C) level of 60 mg/dL is a protective factor of cardiovascular disease.
2. Reduces endometrial cancer risk
Epidemiologic data showed endometrial cancer incidence is rising, with 435,000 global cases in 2019. Obesity, insulin resistance, and inflammation contribute to endometrial carcinogenesis and physical activity targets these pathways. A study showed that physical activity such as 7 hours of jogging per week can reduce endometrial cancer risk.
3. Good therapeutic efficacy on fatty liver patients.
A Recent study found that aerobic exercise such as jogging achieve good therapeutic efficacy on fatty liver patients. Recent guideline recommended frequency of jogging is 3--6 times per week for 40--90 each time for fatty liver patients. There are some possible mechanisms underlying aerobic exercise in treating fatty liver has been reported as follows: first, sports can repress lipid synthesis in the liver, second, sports can facilitate the phosphorylation of Akt in the liver and raise the sensitivity to insulin , third, sports can upregulate the expression of PPAR, thus enhancing the oxidation of fatty acids in the liver
4. Prevent Obesity
Regular physical exercise is recommended to reduce the risk of obesity. A longitudinal study of Taiwan populations show one more weekly hour to jog was associated with decrease in body mass index (BMI), body fat percentage (BFP), waist circumference (WC), hip circumference (HC), and waist-hip ratio (WHR).
5. Improving insulin sensitivity
More recent evidence showed that intensity training programs appear effective in improving insulin sensitivity, in people at risk of, or with, Type 2 Diabetes Mellitus. Insulin resistance was assessed using the homeostatic model assessment for insulin resistance (HOMA-IR). Mezghani et al reported that the insulin sensitivity and Homa-IR decreased in the three training groups (p < 0.01).
6. Promotes mental health and helps to improve well-being among older adults
Study results conducted by yang et al showed that walking and jogging were significantly, positively correlated with the subjective well-being of older adults ( p <0.01). Jogging can relieve mental tensions, eliminate brain fatigue and tension and consume calories to control weight.
7. Significant decrement of intra-ocular perfusion pressure (IOP) and the increment of ocular perfusion pressure (OPP) for patients with primary open-angle glaucoma
A randomized clinical trial showed that after regular jogging exercise lasting for 30 minutes in the morning for 3 months, the changes in the IOP level of the exercise group indicated a decreasing trend. So appropriate aerobic exercise is appropriate in treating glaucoma patients.
8. Reduces hopelessness among women admitted to psychiatric short stay unit following a suicide crisis
Participants in the brisk-walking/jogging group received two exercise sessions of 30 min separated by a time interval of 24 h compared with participants in the control group who did not receive the exercise intervention. Findings showed significant differences between groups favoring women who exercised were observed in the score change of hopelessness.
9. Reduces the level of anhedonia in individuals with depression
In this study all participants in the Running group (RG) received 8 weeks of jogging and stretching training, respectively. The RG experienced an increase in the level of arousal during anticipation of a future reward and recalled less negativity towards the loss condition. To conclude, physical activity is effective in improving anticipatory anhedonia in individuals with depressive symptoms.
10. Reduces the degree of Internet addiction and depression, improves sleep quality, and balances sympathetic parasympathetic function of college students with Internet addiction.
The investigation of Zhang et al showed that effects of 12-week physical exercise such as jogging in college students with Internet addiction could significantly reduce the degree of Internet addiction and depression, improve sleep quality, and balance sympathetic parasympathetic function, indicating that exercise-based intervention might be an effective way to alleviate or even eliminate Internet addiction.
11. Improvements on sleep, behavioral functioning and melatonin level in children with autism spectrum disorder.
A study examined the impact of physical exercise on sleep and behavioral functioning and endogenous melatonin level in children (aged 8-12 years) with autism spectrum disorders. Participants in the exercise group (12-week, 30-min morning jogging intervention showed significant improvements on sleep, behavioral functioning and significant increase in melatonin level than the control group.
As you can see, the uses of jogging are many. It is also known to increase one's life span. Jogging makes for an efficient and fruitful choice of workout. So, pull up your socks, make an effort and jog yourself to a healthy life.
