Jogging is a popular form of exercise, and there are tremendous health benefits associated with it. However, Malaysians do not seem willing to reap its benefits. The National Health and Morbidity Survey (NHMS) 2019 found out that 1 in 4 adults in Malaysia are not physically active.
Here are 5 reasons why you should start picking up your running shoes and go for a run.
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Help to build stronger bones
Running or jogging is a form of weight-bearing exercise, therefore it can lead to an increase in bone mineral density among men and women, which results in stronger bones. This is especially important for post-menopausal women, who may experience a higher risk of osteoporosis (brittle bones).
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Prevent cardiovascular diseases
Many scientific studies have shown that habitual jogging is associated with lower risk of future cardiovascular events, such as heart attack, stroke and risk of dying from it. If you had experienced any form of cardiovascular disease before, jogging is also useful for preventing subsequent cardiovascular diseases.
These studies also pointed out that you do not have to do extreme exercise to reap these benefits -- even moderately intense physical activity is sufficient to confer the benefits! Long-term aerobic exercises such as jogging also lowers your blood pressure, which is also beneficial for your overall cardiovascular health.
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Lose weight
Many people start jogging to lose weight, and it is for a good reason. Obesity may lead to a wide array of health conditions, such as higher risk of cardiovascular disease, diabetes and cancer. Compared with a weight loss diet alone, diet coupled with jogging is associated with a greater reduction in body fat and enhanced preservation of body lean mass, compared with weight loss diet alone. Even in the absence of a weight loss diet, jogging alone may result in weight loss and reduction in body fat.
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Prevents cancer
If the former reasons have not convinced you to start jogging, read on. Physical exercise such as jogging indeed may provide modest protection against a myriad of cancers, including breast, intestinal, lung, stomach, prostate, endometrial, and pancreatic cancers. Even if you are a cancer patient, exercising may improve your survival and relieves the side effects of cancer treatment, including fatigue and quality of life.
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Improves your mood and cognition
Stress relief is another valuable benefit of running or jogging. This is because jogging triggers the release of endorphins, which provide feel-good emotions that boost your mood and reduce stress. Evidence also suggests that jogging might have unique benefits for the brain. In a study comparing participants who engage in interval running training versus those who participate in a physically active lifestyle, the runners showed the greatest increase in cognitive flexibility. Indeed, jogging improves your ability to change between mental tasks quickly and efficiently.
Start jogging today!
The World Health Organization (WHO) recommends that adults aged 18–64 should do:
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at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or
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do at least 75 minutes of vigorous-intensity aerobic physical activity (i.e. jogging) throughout the week or
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an equivalent combination of moderate- and vigorous-intensity activity.
Image credit: https://www.who.int/dietphysicalactivity/physical_activity_intensity/en/
