Jogging and lipid-lowering

Moderate-distance jogging is especially recommended

Running is an aerobic exercise that includes short runs, long-distance runs, competitive races, sprints, and jogging. For individuals with high cholesterol and obesity, moderate-distance jogging is especially recommended when there are no other health issues. This type of jogging involves running at a slow pace for a long time over a considerable distance. It helps improve heart and lung function, allows the body to absorb a lot of oxygen, generates energy through aerobic oxidation, and ensures that the oxygen intake meets the demands of the exercise.

According to reports, it’s said that 1 in 4 Americans is out there running 5000 meters every day. Researchers checked the blood lipids of 200 American marathoners and found that those who ran the most had the highest levels of high-density lipoprotein in their blood. High-density lipoprotein is crucial for clearing cholesterol from the bloodstream. So, sticking to moderate-distance jogging can help prevent and treat hyperlipidemia levels.

This workout is great for folks with mild to moderate high blood lipids and can also help those dealing with mild to moderate obesity alongside high blood lipids to lower their lipids and shed some pounds.

Different ways to go jogging:

1. Easy Jogging: Just go at a pace that suits you, slightly faster than walking for older folks or those not feeling too strong. Keep your heart rate below 170 minus your age. For example, if you’re 60, aim to keep it under 110 beats per minute. Breathe comfortably and keep your steps light and relaxed. Aim for 20-30 minutes a day.
2. Mix It Up: Try alternating between fast and slow jogging. Use the slow parts as recovery between the fast bursts. Set distances and repetitions for the fast bits, and keep the speed consistent. For instance, sprint 400 meters, then slow jog, then sprint again. Repeat this cycle.
3. Jog in Place: This is a great way to jog without worrying about space or weather. Start with a slow jog and gradually increase the distance as you get stronger. You can also make it more challenging by doing high knee jogging or other dynamic movements.
4. Repeat Runs: Run a set distance multiple times, with segments ranging from short to long based on your fitness level. Beginners can start with shorter distances and a moderate number of repetitions. Take short breaks between each run segment.
5. Timed Runs: You can either jog for a set time without worrying about speed or distance, or challenge yourself to complete a specific distance within a time limit. As you get fitter, try to reduce the time to increase your speed. This type of jogging is great for building endurance and strength, especially for older or less fit individuals.

When you’re out jogging, here are some things to keep in mind:

1. Make sure your form is on point: Keep your hands slightly clenched, let your arms swing naturally by your sides, don’t lift your legs too high, keep your center of gravity stable, maintain a steady pace, and land on the front of your foot, not the heel.
2. Before you start jogging, warm up for 3-5 minutes with some stretching and light calisthenics.
3. Run in a relaxed manner, keep your muscles loose, focus on your breathing, and maintain a steady speed.
4. Choose jogging routes with fresh air and flat surfaces.
5. Try to breathe through your nose while jogging; if you’re pushing yourself harder, mix in some mouth breathing, syncing your breath with your steps in a pattern of inhaling and exhaling every two steps.
6. If you start feeling a stomach ache while jogging, slow down or stop and take care of it.
7. After each jog, cool down gradually by slowing your pace to a walk and then doing some light calisthenics.
8. It’s normal to feel a bit tired after a run. If, even after a night’s rest, you still feel weak, tired, and lacking motivation to run again, it means you might have overdone it and should dial back your intensity.
9. Consistency is key for seeing the fitness benefits of running. Running less than four times a week is generally considered not enough to see the desired exercise effects. Even if you’ve been consistent in the past, taking a long break can undo your progress. So, make running a habit from the get-go, schedule your runs daily, and stick to it. Over time, regular running will become enjoyable, essential to your life, and bring both physical and mental health benefits.