What are the benefits of jogging 30 minutes a day?

What are the benefits of jogging 30 minutes a day?

According to Aboluowang, here are the benefits you can get when you consistently jog for 30 minutes every day:

Weight control, lighter body

Many people believe that overweight people must exercise at high intensity every day to achieve high efficiency in the weight loss process. However, if you do not master the methods of high intensity exercise, you will not achieve the weight loss effect, and at the same time increase the burden on various organs.

Jogging is a type of exercise that helps increase the body's metabolic rate, the internal circulation rate will be accelerated, especially the circulation in the digestive tract as well as the blood circulation rate.

This jogging exercise can also accelerate the process of burning fat in the body, promote the excretion of lipids, thereby achieving weight loss. Therefore, 30 minutes of jogging every day will be an extremely effective "medicine" for weight loss, giving you a slim, toned body.

Healthier gut

For people who often sit in one place for a long time and do little physical activity, their digestive tract will slow down, making them prone to constipation and reduced intestinal function. In addition to a healthy diet, these people should persevere in jogging for about 30 minutes every day.

Jogging 30 minutes a day has many health benefits.

When jogging, the speed of intestinal motility will also be accelerated, increasing natural intestinal contractions, reducing pressure on the colon, reducing constipation and effectively preventing some intestinal diseases.

Improve heart and lung function

By consistently exercising for 30 minutes a day, we will absorb more oxygen while jogging, thereby helping to nourish the lungs and improve lung capacity. The habit of jogging slowly also improves blood circulation, providing enough blood to the heart, and stabilizing the heart rate.

Clear mind

For middle-aged people, when the brain is gradually aging, brain function declines, the possibility of dementia in old age also increases. Regular slow jogging will slow down the aging of the brain, regular exercise helps the body secrete substances that are beneficial to the brain, making the mind clearer.

Things to keep in mind when jogging

To prevent stroke while jogging, Master, Doctor Doan Du Manh, member of the Vietnam Vascular Disease Association, advised runners to follow the instructions below.

- You need to warm up all muscle groups thoroughly and completely, do not warm up for too long because it will tire the muscles, consume too much energy, warm up in the right order, from light, easy movements to difficult movements to gradually warm up the muscles. When the weather is cold, you must warm up thoroughly, follow the principle of increasing the intensity and dosage of movements slowly because it is easy to tear the muscles.

- You should not use hot massage oils to warm up instead of warming up because this method only warms the skin with chemicals, but the tendons and ligaments are not warm enough.

- Before practicing any sport, you need to have a physical examination to see if there are any underlying medical conditions such as heart or lung disease or a family history of heart, lung, blood pressure, or musculoskeletal problems.

- During the running process, you need to adjust the intensity, do not start running too fast or too hard, gradually increase the intensity and distance when the body is ready. You need to have a training plan to gradually increase the intensity and running distance, for example, you should only increase the distance by 200m each week, do not suddenly increase the running distance.

- Keep your body cool, hydrate and regulate your body to avoid heat shock.

- While running, listen to your body. If you feel uncomfortable or too tired, stop and rest. If necessary, call for help.

- When you finish running, gradually slow down and do some stretching exercises to help your body recover.

Above are some notes when jogging to avoid stroke. To ensure the best results from jogging, you should check your health or consult a doctor for advice to avoid unfortunate consequences on the run.

Ha An

Source: https://vtcnews.vn/chay-bo-30-phut-moi-ngay-co-tac-dung-gi-ar905015.html