How Jogging Affects Your Body

There’s no specific timetable for seeing positive changes in your body after you’ve taken up jogging. The benefits of jogging begin immediately and tend to increase over time; you’ll see even more marked improvement at six months and a year.



Whether you lose weight and how much weight you lose depends upon several factors, including how much time you spend jogging and how much food you eat every day. Harvard Health Publications reports that a 155-pound person will burn about 230 calories in 30 minutes doing a light jog/walk. You’ll have to burn 3,500 calories for every pound of weight you want to lose, but after a month or so, you should be seeing some weight-loss.


Muscle Development

In your first few days of jogging, you likely felt sore after a jog. This phenomenon, called delayed-onset muscle soreness, is a product of tiny tears in your muscles. These tears help build new, healthy muscle tissue, and DOMS tends to decrease with regular exercise. After a few weeks, you might feel a little sore after a jog, but severe soreness should abate. You might also notice more muscle development both because you’re shedding fat and building muscle in your legs.


Physical Health

Regular jogging can improve your cardiovascular health by strengthening your cardiac muscle and improving circulation. Over time, you may see a drop in blood pressure and lower pulse. Over time you may notice that you feel less winded after jogging, and your heart rate might drop slightly. Jogging also strengthens your lungs, enabling them to work more effectively with your heart, and you may notice you have a higher lung capacity.


Mental Health

The benefits of jogging do not end with your body. You may also notice an improvement in your mood. During a heavy jog, your body releases endorphins that can give you a temporary feel-good rush. Over time, though, jogging can improve your mood on a longer term basis and make it easier to get quality sleep. According to the U.S. Centers for Disease Control and Prevention, you’ll need 30 to 60 minutes of physical activity every day to reduce your risk of depression and see an improvement in sleep.

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