The physical and mental benefits of jogging are very much well-documented. It can improve your heart health, help you lose weight, and increase your lifespan (9). However, if you’re over the age of 50, you might be wondering if it’s too late to start jogging. The good news is that it’s never too late to reap the benefits of this healthy activity.
Since jogging is a high-impact activity, there might be some concerns that are too hard on your body if you’re over 50. We’ll address those concerns and give you some tips on how to start jogging safely at any age.
Moreover, some suggestions on how to make jogging a part of your overall fitness routine are also discussed. While this information is targeted at those over the age of 50, it’s important to note that everyone is diverse. If there are any health concerns involved, be sure to talk to your doctor before starting a jogging routine.
Note that people of all ages can benefit from the tips we are about to share. So, if you’re under 50 and looking for ways to start jogging safely, this information is also for you.
Below are some tips on how to start jogging at 50 (or any age):
The first thing you need to do is get a checkup from your doctor. This is especially important if you have any health concerns that might be exacerbated by jogging.
Some conditions that might make jogging a bad idea include:
Investing in the right gear is important for 2 reasons. First, the right gear will help keep you safe while you’re jogging. Second, it will make jogging more comfortable, which will give you more reason to stick with it.
The most important piece of gear you’ll need is a good pair of running shoes. You might be tempted to buy the cheapest pair you can find, but that’s not a good idea. Running shoes are designed to provide support and cushioning for your feet, so it’s important to find a pair that fits well and is comfortable.
You might also want to invest in some other gear, such as:
If you’re new to jogging, it’s important to start slow. Your body needs time to adjust to the new activity. Trying to do too much too soon can possibly lead to injuries.
Start by jogging for a few minutes at a time, and gradually increase your time as you get more comfortable. It’s also a good idea to start out slowly in terms of speed and distance. Don’t worry about how far or fast you’re going. Just focus on moving at a comfortable pace.
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Proper form is important for both safety and efficiency. The last thing you want is to get injured because you weren’t using the proper form. On top of that, if you’re using the proper form, you’ll be able to jog longer and faster with less effort.
Here are some pointers on the proper form:
Interval training is a great way to make jogging more effective. Intervals involve alternating between periods of high intensity and low intensity. So, for example, you might jog slowly for 2 minutes, then sprint for 1 minute.
Interval training has a number of benefits, including:
If you’re new to interval training, start by incorporating short intervals into your jogging routine. For example, you might jog for 2 minutes, then sprint for 30 seconds. As you get more comfortable, you can increase the length of your intervals.
Jogging is a great workout, but it’s not the only activity you should be doing. Incorporating other activities into your routine will help you stay fit and healthy.
Some activities you might want to add to your routine include:
Making a plan is important for 2 reasons. First, it will help you stay on track. Second, it will give you something to look forward to.
If you’re not sure where to start, there are plenty of resources available online and in books. You can also talk to a personal trainer or coach to get started. Once you have a plan, write it down or keep it on your smartphone so you can refer to it when needed.
Setting goals is a great way to stay motivated. When you have something to work towards, it’s easier to stay committed to your jogging routine.
Some goals you might want to set include:
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Consistency is the key when it comes to jogging. The more consistent you are with your workouts, the better results you’ll see. If you can’t commit to jogging every day, try to jog at least 3 or 4 times a week. In case you happen to miss a day here or there, don’t sweat it. Just pick up where you left off and keep going.
Jogging can be more fun when you do it with others. If you’re looking for some company, consider joining a jogging group or club in your area.
Not only will you have others to jog with, but you’ll also benefit from the camaraderie and support.
It’s important to rest and recover after a hard workout. It doesn’t automatically mean that you have to take a day off from jogging, but you should take some time to let your body recover.
You can do this by:
An exercise routine goes hand in hand with a healthy diet. Eating healthy foods will give you the energy you need to power through your workouts.
Some things to keep in mind when it comes to diet and jogging include:
As we mentioned earlier, there are many reasons to make jogging a part of your fitness routine, no matter your age.
Here are some specific benefits for those over 50 who would like to try jogging:
Chronic diseases like heart disease, stroke, and type 2 diabetes are some of the most common health problems in the world. They’re also some of the most preventable.
Regular physical activity can help reduce your risk of developing or dying from these chronic diseases (8). In fact, research has shown that being physically active can reduce your risk of dying from heart disease by as much as 40%.
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Jogging can help strengthen your heart and improve your cardiovascular health. It does this by helping reduce blood pressure and improving blood circulation (9).
Age-related weight gain is a common problem as we get older— partly due to a decrease in muscle mass and partly due to slower metabolism. Jogging can help you lose weight and keep it off, thanks to its ability to burn calories and build muscle (9).
In fact, you can burn between 300 and 400 calories by jogging for just 30 minutes. Coupled with a healthy diet, this exercise can help you achieve and maintain a healthy weight.
Cognitive decline is a normal part of aging. However, just because it’s common doesn’t mean you have to accept it. Studies have shown that being physically active can help slow down cognitive decline, especially in those who are over 50 (2).
Exercise improves blood flow to the brain, which helps keep your mind sharp. It also increases levels of brain-derived neurotrophic factor (BDNF), a protein that helps with neuron growth and survival (3).
People of all ages can suffer from mental health problems, but those over 50 are at a higher risk because of age-related changes in the brain. Thankfully, exercise can help.
Jogging and other forms of aerobic exercise have been shown to improve mental health by reducing stress, improving sleep, and increasing levels of happy hormones like endorphins (5).
Osteoporosis is a common problem in older adults, but regular exercise can help. Weight-bearing activities like jogging help strengthen bones and slow down the loss of bone density (9).
Jogging can also help increase muscle mass, which naturally declines with age. This is important because muscles help support joints and keep you mobile.
As we age, our balance and coordination can start to decline. This can lead to falls and other accidents.
Good thing is that exercise can help! Research has shown that Tai Chi, a form of martial art that involves slow, controlled movements, can improve balance and coordination in older adults (11).
Jogging may not be quite as gentle as Tai Chi, but it can still help improve your balance and coordination.
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There’s no guarantee that you’ll live longer just because you start jogging at 50 (or any age), but research has shown that regular exercise can increase lifespan (4).
One study followed a group of over 14,000 adults for 6 years. They found that the more active participants were, the lower their risk of dying during the study period.
So, even if you can’t run a marathon, adding some jogging to your weekly routine may help you live longer and enjoy a better quality of life in your later years.
Jogging is a great way to improve your physical and mental health at any age. However, it’s especially beneficial if you start later in life. So, if you’re 50 or over and thinking about taking up this form of exercise, don’t let your age hold you back. Just be sure to start slowly and consult your doctor before beginning any new fitness routine.
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