Jogging
Jogging (or so-called running for health) is a type of slow running. Jogging is a popular form of exercise for a reason. It doesn't need much equipment, and you can do it just about anywhere or anytime it's convenient for you.
Jogging, like running, is an aerobic activity, but unlike it, it is low to moderate intensity. Also, unlike running, which is long and continuous activity at a set pace (usually over 10 km/h), jogging alternates between light-paced running (6 to 10 km/h) and walking. It's a great way to you maintain the physical condition endurance, as well as to burn fat, as it increases the total expenditure of calories.
Jogging is very flexible because it's up to you how far you run and how far you walk. You can set a plan in advance, for example 1 minute jogging / 1 minute walking, but you can also just follow your own feelings.
Regular moderate-intensity aerobic exercise like jogging can help improve cardiovascular fitness, reduce fatigue, and enhance overall well-being for breast cancer survivors. Gradual progression is key to avoiding overexertion, especially if you're recovering from treatment.
It is important to know that jogging can be stressful on the knee joints and it is good to consult your doctor before starting.
Benefits
- Improves cardiovascular health
- Better control over blood sugar
- Lower “bad” cholesterol (LDL) and higher “good” cholesterol (HDL)
- Enhances muscle strength and endurance
- Better weight management
- Improved lung function
- Improved sleep
- Stronger immune system
- Boosts mood and reduces stress
- Increases bone density
Necessary Equipment
- Proper running shoes
- Moisture-wicking clothing
- Supportive sports bra
- Bottle of water or hydration pack
- Reflective gear for safety
- Fitness tracker or running app (optional)
Recommendation
Do
- Consult with Professionals. Always consult with a healthcare provider or a certified instructor experienced in working with breast cancer survivors before starting any new exercise program
- Start with light jogging
- Gradually increase distance and pace
- Warm up before and cool down after running
- Listen to your body and rest if needed
- Stay hydrated and fuel properly
- Consult with a healthcare provider before starting
- Brisk walking
- Light jogging
- Steady-paced running on even surfaces
- Interval walking and jogging
- Treadmill running with controlled pace
- Running with regular rest breaks
- Listen to Your Body. Pay close attention to how your body responds to different exercises and modify or stop any exercise that causes discomfort or pain.
- Regular Assessments. Regularly assess your strength, flexibility, and overall well-being to adjust your exercise regimen accordingly
Do not do
- High-intensity sprints or interval training without prior conditioning
- Running on uneven or unstable surfaces
- Running without proper warm-up and cool-down
- Ignoring pain or signs of overexertion
- Running during extreme weather conditions without proper gear
Designing a Jogging Program
- Frequency: 3 to 4 times per week
- Duration: Start with 20-30 minutes per session, gradually increasing to 40-60 minutes as endurance improves
- Distance: Initially aim for 3-5 kilometers per session, increasing the distance as your fitness improves.
