Top Health Benefits of Running & Jogging

a woman is jogging on the road

Why jogging is the best exercise?

Jogging is often considered the best exercise because of the following reasons:

8 Health benefits of running

Running is an engaging exercise because it doesn't cost much to take part and you can run at any time of the day that suits you.

1. Reduced risk of heart disease

Running helps improve blood pressure, HDL (good) cholesterol, and blood sugar sensitivity, all of which play a role in cardiovascular health.

2. Burn calories

The calories you burn while running depend on a few variables, including your weight, age, and sex, as well as the weather, altitude, terrain, and effort you put into each step.

3. Strengthens joints

Some people feel cautious about getting started running because of the belief that it’ll ruin their knees. Over the long term, research suggests running doesn’t increase the risk of arthritis, at least for people who run at a refreshment level.

4. Relieves stress

If yoga isn't your cup of tea, running can work wonders for stress relief. Running reduces stress because you need to be super active while doing it. Running actually reduces the effects of long-term chronic stress on the brain.

5. Eye Health

Your eyes are the window to your health, and, like your heart which is affected by conditions like type 2 diabetes, high blood pressure, and obesity. As it helps ward off these chronic issues, running may also help lower your risk of developing vision-clouding cataracts.

6. Running improves your follow-through

Cardio exercise requires more and consistent effort, doing it regularly can improve your ability to stick through lengthy and arduous to-do's.

7. Strengthens bones

Most people consider bones as strong and unchanging. However, after age 30, there is a significant decrease in bone density. Bones get stronger when a force—like running—stimulates growth. High-impact exercise like running stimulates bone growth and promotes healthy bone mineral density.

8. Reduced risk of cancer

Regular exercise has way long been associated with a lower risk of certain cancers. High levels of physical activity may decrease your risk of breast, endometrial, bladder, colon, and gastric cancers, in particular.

8 ​​Health Benefits of Jogging

1. Improves Cardiovascular Health

The cardiovascular system includes the heart, lungs, and blood vessels which is the most visible consequence of jogging on the body. When you exercise, your body responds by lifting your heart rate and breathing rate.

2. Builds Muscle Strength

To perform the movements required for running, several muscles need to be regularly contracted. The glutes, quadriceps, hamstrings, and calves are the muscles of the lower extremities that are mainly responsible for mobility. While the legs push back and forth, the core and upper body muscles need to be activated to rotate and stabilize the trunk. 

3. Stronger Bones

Jogging regularly affects bone density in addition to muscle strength and endurance, and having a high bone density boosts the bone's strength. Jogging improves bone health and reduces the risk of developing illnesses like osteoporosis.

4. Facilitates Weight Loss

To lose weight, more calories need to be spent daily than are consumed. Maintaining a negative energy balance causes the body to break down the body fat to provide a stable supply of energy.

5. Boost Immune System

Exercise may increase the production of lymphocytes and macrophages, which attack any foreign substances in the body to fight illness or infection. Strengthening the immune system may not immediately lessen the likelihood of developing flu or cold, but it does reduce the time it takes to recover from such an illness.

6. Reduced Risk of Diseases

Jogging can improve cardiovascular health as well as bone strength. Maintaining cardiovascular health has been shown to lower the risk of some heart disorders, like coronary heart disease and strokes. Regular exercise helps to build strong bones and muscles, which lowers the risk of getting muscle or bone disease.

7. Better Sleep

When you sleep, your body heals itself, which is why you feel energized when you wake up. But, try not to run too late in the day. This can make it difficult for you to get a good night's sleep. Endorphins, which assist in reducing pain and tension, are released during aerobic activity which stimulates the brain and may cause you to stay awake.

8. Improve Mental Health

Aerobic workouts have regularly been shown to greatly improve mental health and prevent the onset of mental disease. When we talk about mental issues like anxiety and sadness, then jogging or running can help to alleviate the symptoms.

Best time of the day to jog

Many people find that jogging in the morning is a great way to start the day. It can help boost energy levels, improve mental focus, and set a positive tone for the rest of the day. Additionally, air pollution tends to be lower in the morning, providing cleaner air for your run. However, if you're not a morning person, it may be challenging to establish a consistent routine. Ultimately, the best time to jog is when it aligns with your schedule and allows you to be consistent with your exercise routine.

Take Away

Running and jogging offer multiple benefits for both your body and your mind—including everything from improved heart health to reduced stress—as long as you pace yourself and enjoy the ride.


What does running and jogging do to your body?

There are a lot many benefits of running and jogging to your body, few of them include bone strength, heart health, immune system, and many more.

Is it okay to run or jog everyday?

Whatever the rigorous exercise or physical activity you do, if it is for muscle gain or bodily appearance you need to give a day rest for the muscle to repair and grow.

Does jogging effect belly fat?

Yes, jogging affects belly fat, but that totally depends on the time you are spending on jogging, the food you are taking, and the consistency of your jogging.


All you need to know about jogging. By Healthline, Jul 15, 2019.

How to lose belly fat by running? By Asics.

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