It is no surprise that walking and jogging are two of the most popular forms of physical activity.
They offer a wide range of benefits for both the mind and body. Not only do they provide a great workout, but they also positively impact our mental health, reducing stress and improving our overall sense of well-being.
Studies have shown that walking and jogging regularly can lower the risk of chronic diseases like heart disease, diabetes and stroke [1]. These activities also help build strength, endurance and balance – all of which contribute to better overall health and mobility.
Whether you’re looking to improve your physical fitness or just looking for a way to clear your mind and reduce stress, walking and jogging are noteworthy options that offer numerous benefits. Let’s delve deeper into the benefits of walking and jogging:
Stress reliever
One of the most significant benefits of walking and jogging is reducing stress and anxiety. Physical activity releases endorphins, chemicals in the brain that help ease stress and improve your mood [2].
Additionally, when you walk or jog, you engage in rhythmic and repetitive movements that help to promote relaxation, reduce muscle tension and lower levels of the stress hormone cortisol. The increase in blood flow and oxygen also stimulates the brain and promotes feelings of calm and well-being.
Furthermore, regular exercise has been shown to reduce symptoms of depression and anxiety. These activities are also great for improving sleep quality, essential for overall mental health and well-being. By incorporating regular walks or jogs into your routine, you can help to reduce stress and improve your mental health.
Improves cognitive function
Walking and jogging are excellent forms of physical activity that can improve cognitive function in several ways. Regular physical exercises like walking and jogging can lead to the growth of new blood vessels and nerve cells in the brain, improving cognitive function and memory.
Physical activity also triggers the production of chemicals in the brain, like endorphins, dopamine and serotonin, which can help to reduce stress, anxiety and depression, affecting cognitive functioning [3].
Walking and jogging also increase blood flow to the brain, supplying more oxygen and nutrients to the brain cells, which can help to improve cognitive function. Physical activity also stimulates the release of brain-derived neurotrophic factor (BDNF), a protein essential for brain cell growth, survival and maintenance.
In addition, walking and jogging can improve sleep quality, which is essential for cognitive function. Good quality sleep helps to consolidate memories and improve concentration and attention.
Walking and jogging offer an excellent opportunity to practice mindfulness and reduce mental fatigue. Getting outside and engaging with nature can reduce stress and promote a sense of calm, which can improve cognitive function.
Helps heart health
Walking and jogging are two excellent forms of exercise that offer numerous benefits for heart health. These activities can help to strengthen the heart muscle, improve blood flow and reduce the risk of heart disease.
Maintaining regular physical activity has been shown to substantially reduce blood pressure levels and improve overall cardiovascular health [4]. As a result of increased blood flow and improved blood vessel function, physical activity makes the heart’s job of pumping blood easier.
Walking and jogging also help improve cholesterol levels, another critical factor in heart health. These activities can help to increase levels of HDL or “good” cholesterol, which helps to remove LDL or “bad” cholesterol from the blood vessels [5]. Plaque buildup in the arteries, which can cause heart disease, can be reduced by doing this.
Another benefit of walking and jogging is that they can help to minimize inflammation in the body, which is linked to numerous chronic diseases, including heart disease. Inflammatory markers in the blood can be reduced by regular physical activity, reducing the risk of heart disease and other chronic diseases.
Furthermore, walking and jogging can help improve cardiovascular fitness, which is essential for heart health. Regular physical activity can help increase the heart muscle’s strength, making it more efficient at pumping blood throughout the body. This can reduce the risk of heart disease, heart attack and stroke.
Assists weight management
Walking and jogging are both practical exercises that can assist with weight management. Combined with a healthy diet, these activities can help burn calories, reduce body fat and improve overall fitness.
It is an excellent exercise option for people of all fitness levels because it is low-impact and easy on the joints [6]. Brisk walking can help burn calories, with a 30-minute walk burning around 150-200 calories, depending on your weight and speed. Walking regularly increases your daily calorie expenditure and creates a calorie deficit, which is necessary for weight loss.
Jogging is a more intensive exercise that can help burn more calories in a shorter amount of time. It’s a high-impact activity that may not be suitable for everyone.
Still, for those who can jog, it’s an excellent way to increase calorie expenditure and improve overall fitness. Depending on your weight and speed, a 30-minute jog can burn around 300-400 calories.
In addition to burning calories, walking and jogging can help increase muscle mass, which can help with weight management. Building muscle requires energy, so your body will burn more calories at rest. This can help to increase your metabolic rate and assist with weight loss or weight management.
Another benefit of walking and jogging is that they can help to reduce appetite and cravings. Physical activity releases hormones that help to suppress appetite and improve mood. You may be less likely to overeat during meals if you walk or jog regularly.
Helps you connect with nature
Walking and jogging are ideal forms of exercise and provide an opportunity to connect with nature. Spending time outdoors, surrounded by natural beauty and fresh air, can benefit the mind and body.
As you walk or jog outdoors, you can experience the sights, sounds, and smells of nature, which can reduce stress and improve your overall wellbeing [7]. Stress hormone cortisol can be reduced by spending time in nature, helping to reduce feelings of anxiety and depression.
Walking and jogging in nature can also provide an opportunity for mindfulness and relaxation. Taking in the natural surroundings and focusing on the present moment can clear your mind and reduce mental clutter.
Moreover, walking and jogging outdoors provide a break from the monotony of indoor workouts, so you stay motivated. Exercise becomes more enjoyable if you change scenery, leading to a more positive attitude.
A unique form of socialization can also be found in walking and jogging in nature. There may be other people who are also taking advantage of the natural surroundings, providing an opportunity for social interaction and community building.
In conclusion, walking and jogging are great ways to improve your overall health and well-being. These activities offer numerous benefits for the mind and body, including reducing stress, improving cognitive function, building strength and improving cardiovascular health. They are accessible to almost everyone, can be done virtually anywhere, and are great for weight management.
So, next time you want to improve your mental and physical health, consider taking a walk or jogging outside and soaking up all the benefits nature offers. Whether you prefer a stroll through the park or a brisk jog along the beach, walking and jogging are excellent activities that offer something for everyone.
[1] https://www.who.int/news-room/fact-sheets/detail/physical-activity
[2] http://bitly.ws/Di2r
[3] https://www.healthline.com/health/depression/exercise
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716237/
[6] https://www.usatoday.com/story/life/health-wellness/2023/03/20/walking-good-you-all-exercise-benefits-explained/11507494002/
[7] https://www.takingcharge.csh.umn.edu/how-does-nature-impact-our-wellbeing
