Dr Petcha

Bone Building Jog

How many times in the past few weeks have you exercised? Well, you know the honest answer better than I do so I will leave it to you. But, exercise should become your way of life, especially as you get older. People who work out regularly have improved immune systems, decreased risk of cardiovascular diseases, and increased overall energy. 

But, where to start? What exercises are most beneficial to your body? Well, in today’s times there are a plethora of options to choose from. From CrossFit and weight training to yoga and Pilates to martial arts, you can choose any form of exercise that excites you and stick to it. However, if you are a beginner and looking to shed some weight, recommend you to go for light cardio or jogging in particular. Why jogging? Well, let’s discuss this. 

Jogging is an excellent form of exercise that is suitable for people of all ages and walks of life. It is simple to do and does not require any fancy equipment. For an exercise so simple, it is extremely beneficial to the body. It keeps your weight in check, reduces the risk of heart diseases, boosts your mood, and also increases your brainpower. Recent studies have shown that this wonder workout could also improve your Bone Mineral Density (BMD) and increase your bone strength exponentially. It also helps slow down bone degeneration that comes with the aging process. Previously, resistance training was the go-to option for increasing your BMD. However, a recent study from the University of Missouri states that high impact activities like jogging and running could improve your BMD much more when compared to resistance training. As it turns out, jogging is an endurance exercise and when a person runs regularly, the muscles in the legs and the body contract in a back and forth motion. This motion aids in the formation of new bone tissue which repairs and restores your bone density.

Another explanation for how jogging improves your bone health is the fact that it is an open-chain exercise. When you jog, your foot strikes the ground with force and then comes off immediately. When this happens, the femur and shin bones in your legs ionize. This ionization causes your bones to extract more calcium and other essential nutrients from the blood leading to an increase in BMD. 

How To Get Into The Habit Of Jogging

To reap the full benefits of jogging, you will have to be consistent with it. Jogging once in a while will not do much to your body. If you find it hard to stay consistent with your workouts, then you might want to try these techniques. 

1) Pick a time and stick to it: 

Pick a time that is convenient for you, that suits your schedule, and go for your jogs at that same time. This will not only help your body get conditioned to jogging but eventually develop into a habit and routine. 

2) Start small:

If you try to complete a 50-minute jog on day one, you will most likely fail and lose your motivation. Start small, a 20-minute jog will be sufficient when you are starting off. You can eventually increase your distance as the days pass by. 

3) Choose a pair of fitting running shoes:

These days there are a plethora of running shoes available in the market. It is extremely important to choose a pair fits and not too loose as loose shoes can lead to ankle injuries. After an ankle injury, you will have to take time off your running goals and setback your running goals.

4) Track your progress:

It is extremely important to track your progress when you are trying to build a habit. When you see that you have accomplished certain small goals, it creates positive reinforcement and motivates you to keep going. 


Jogging is an extremely simple exercise with proven benefits for bone health. It does not require much effort. If you can consistently do it at least 4 times a week, you can reap all the benefits of jogging. So, no excuses, get your running shoes out and start the grind. 

How Running Builds Bone Strength