12 Top Health Benefits Of Jogging

1) Improved Cardiovascular Fitness

One of the first health benefits of jogging you will experience is improved cardiovascular fitness.  Cardiovascular fitness (also known as cardiorespiratory endurance or aerobic fitness) refers to how efficient the heart, lungs and vascular system (the vessels that carry blood and lymph through the body) are at delivering oxygen to the muscles that need it and also how efficient these muscles become at using the oxygen.  As your cardiovascular fitness improves your lung capacity increases meaning that you can take in more oxygen with each breath.  Your heart’s stroke volume also increases meaning that with each pump it can transport more blood and oxygen through the vascular system to the muscles.  Finally, your muscles become more efficient at absorbing oxygen meaning that they can take more oxygen molecules from the blood.

The overall effect is that with each breath you take in more oxygen, with each pump your heart transports more oxygen to your muscles and finally your muscles are able to utilise more of this oxygen.  With improved cardiovascular fitness comes further health benefits such as improved endurance, reduced risk of heart disease and reduced body fat.  I will be discussing all these additional health benefits of jogging below.

2) Reduced Blood Pressure

Reduced blood pressure is another of the important health benefits of jogging.  Blood pressure refers to the force with which your blood pushes against your blood vessel walls.  If your blood pressure becomes too high it weakens your blood vessel walls which makes them more susceptible to aneurysms (bulging), atherosclerosis (the build up of fatty substances on the blood vessel walls) and hemorrhage (bursting).

The overall impact is that the flow of blood to and from your heart gets restricted causing it to become weak whilst at the same time having to work increasingly hard to pump blood through these blocked or damaged blood vessels.  Over time this leads to the onset of heart attacks and heart disease.  High blood pressure can also causesignificant damage to your brain, your kidneys, your cardiac muscles and your eyes.

No one knows exactly what causes high blood pressure.  However, there are a number of risk factors and one of these is poor cardiovascular fitness.  Therefore, by improving your cardiovascular fitness through jogging you can reduce your blood pressure and avoid the associated complications.


3) Increased HDL (High Density Lipoprotein) Cholesterol

Another of the key health benefits of jogging is increased HDL cholesterol levels.  HDL cholesterol (also known as good cholesterol) helps control your overall cholesterol levels by scraping your blood vessels for excess cholesterol and then carrying it to the liver where it can be processed and excreted.  If this excess cholesterol is not removed it may form plaque on your blood vessel walls which causes them to harden and become blocked.  This then restricts the flow of blood to and from your heart which (as discussed above) ultimately causes heart attacks and heart disease.  Improving your cardiovascular fitness increases your HDL cholesterol levels and in this way exercises such as jogging support a healthy heart and vascular system. Continue reading


8 Ways to Stop Stress Eating Now

Ask the Nutrition Expert, Sheri Iodice, RD 

Q: I am dreading the next family crisis — because when stressful things happen, I can’t stop eating! What are some good things to eat or do when I am stressed out?

A: If you turn to food for comfort when you’re stressed, sad, bored, or lonely, you’re likely falling prey to emotional or stress eating. When you “stress eat,” you’re not thinking about the consequences and you might be exacerbating problems without realizing it. Usually, the stress remains after emotional eating binges or it may return shortly afterward. Emotional eating can threaten an otherwise healthy lifestyle if left unchecked so it’s important to work toward breaking this vicious cycle so you don’t create more stress for yourself.

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Exercise Ideas To Fit Around Your Busy Lifestyle

Life is full of daily activities and it doesn’t get any easier even as we grow older. From getting one assignment done to engaging in a new project to taking care of the kids, these activities take our time and sometimes we forget to take care of our health.

But then to maintain a healthy life and keep fit, we must find the time to take care of ourselves no matter how difficult it may seem. We need to find the time to exercise and keep fit, no matter how tricky finding the time can be. Gladly, there are ways and means to fit in exercises around your busy lifestyle, once you find the right gym, equipment and know-how.

Below are a few ways that you can work your exercise into your busy schedule.

Quick Gym Run or Home Workout 

For the love of a healthy lifestyle, you can make out 30 minutes at least 3 days a week for a quick run to #Palomino gym and do a quick cardiovascular exercise handled by the gym instructors or workout from the comfort of your home if you have the machinery and equipment. Although bringing these machines; rowing machines, treadmills e.t.c can be very convenient, not a lot of people have the money and space to fit them in their homes.

Enjoy Family Fun

Working out together can be a great way to spend time with your family. If you are a parent, there are many fun exercise activities you can do with your kids. Like having cool evening family walks or a game football, tennis together.

You can spring up with some other approaches once you set your mind to it. Remember that keeping a healthy lifestyle will guarantee better productivity at work.

5 Steps to Better Abs

Who doesn’t want great abs?

Considering that the abdomen is the most fat-storing area in the body, we are consciously trying to get it flat, but then the challenge is doing what needs to be done to get them. We can begin with planning, committing and dedicating to a healthy diet and a useful workout routine.  


This article presents five simple steps to getting better abs in no time.

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7 Weight Loss Tips


  1. Let every meal contain protein to help keep you full and keeps your cravings in check.
  2. Instead of eating an heavy meals just once or twice a day, it is advised that you aim at eating small meals every 3 to 5 hours .
  3. Vegetables are good for you. Fill your plate with vegetable which ensure you are taking the necessary vitamins and minerals.
  4. Leave something in your plate or rather use small serving dishes to ensure you are not loading up with so much food.
  5. How much water do you drink? Do you know that as part from keeping your body healthy, drinking 6 to 8 cups of water daily can help you loose weight.
  6. Artificial sweetener can be tricky, they increase sugar craving making you go for more calories.

  7. You need 5 to 8 cups of fruits and vegetables to stay healthy and ward off diseases. Take less sugary fruits.

Source: WomenHealthMag

Photo Credit: Shutterstock

30 simple tips to help keep you good health.

  • Different coloured fruits and veggies have different vitamins. So the more colorful your fruit salad, the better it is for your health!
  • Always skipping breakfast or grabbing junk? Have ready made breakfast cereal with a cup of skimmed milk. It’s filling, healthy and nutritious.
  • Sunscreen should be applied twenty minutes before stepping out in the sun and reapplied every few hours for best effect.


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