Easily accessible, practical and extremely effective - it's not for nothing that jogging is one of the most popular sports. But what's the point 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 ignore the topic of sport and exercise. But sometimes we don't have the time to spend an 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 illnesses and is a real secret weapon against excess weight. 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 benefits
Running is one of the most accessibleForms of movement, is relatively inexpensive and requires minimal equipment. No matter whether you are 30 or 50 years old – running is ideal as an introductory sport for many people 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 that expands through regular training. A larger heart is much more powerful and regular jogging ensures that the heart can pump more blood through the body in one heartbeat in a shorter amount of time. If you jog every day, you will also lower your blood pressure and cholesterol levels, which are crucial for heart health. According to a large 2019 study, regular runners are 30% less likely to die from cardiovascular disease.
Blood circulation is stimulated
An unhealthy and sedentary lifestyle can often lead to circulatory problems. Above all, an unhealthy diet, too little exercise, obesity and smoking are among the biggest factors for impaired blood flow. In some cases, such disorders can even cause 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.
Jogging every day prolongs your 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, 30 minutes of running per day can reduce biological age by a full 9 years. We will also feel (and look) more energetic and significantly younger. The more active we are, the slower cell aging becomes.
Strong bones and joints
Yes, you read it correctly! If you go jogging every day, you can reduce your risk of developing osteoporosis in the long term. Regular running strengthens our joints and bones. Compared to people who don't 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 situation - before training you feel somewhat depressed, but afterwards you feel energized and happier? Daily jogging stimulates the production of endorphins, serotonin and dopamine (also known as happiness 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, then it might be worth integrating daily jogging sessions into your everyday life.
Jogging every day to lose weight
Running is definitely a sportthe highest calorie consumption. So if you want to lose weight and tone your body, it's worth jogging every day. 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. Jogging is actually an effective full-body workout and also trains the stomach, back and buttocks. Among women, running is even considered a super effective way to combat cellulite and cellulite.
What are the disadvantages?
With all the benefits above, it only makes sense that you jog every day, right? As good as running is for our health, it unfortunately also has some disadvantages and negative effects.
Overtraining
Going for a jog 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 phases should not be underestimated. The first signs of overtraining are exhaustion, insomnia, reduced performance, sore muscles and a bad mood. If you recognize some of these symptoms, you should focus on your recovery and take a few days off. The feeling of having to jog every day can even lead to what is known as “exercise addiction”. Overexertion and addiction to exercise are often linked to eating disorders and low self-esteem.
You break down muscle
Whether this is an advantage or disadvantage depends on your own goals. But if you want to tone your body, you should aim for muscle gain in addition to losing weight. No matter whether jogging, swimming or cycling - too much cardio training always leads to muscle loss. To avoid this, make sure you eat enough protein.
Joint problems
Regular running sessions strengthen our bones, but jogging is considered a highly stressful 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 and not 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 already explained to you, with the right dosage the benefits are really great. Running every day has a positive effect on your mind, body and health and everyone can benefit from it. But whether you really jog every day depends primarily on your age and your level of experience. Beginners and seniors should start slowly with 3 to 4 running sessions per week. However, a little more caution is required when running for very long or fast runs, as this puts a lot of strain on the joints and can lead to overtraining. However, if you run in a relaxed manner at a moderate pace, then there is absolutely nothing wrong with jogging every day.
