How long does it take to have an effect by jogging every day

Running slowly every day for 3-6 weeks can show initial results, but the specific duration varies depending on individual differences and exercise intensity. The factors that affect the effectiveness mainly include basic physical fitness level, running time, exercise frequency, dietary coordination, rest and recovery, etc.

Slow jogging, as an aerobic exercise, has initial effects mainly reflected in the improvement of cardiopulmonary function and basal metabolic rate. After regular jogging for 1-2 weeks, some people may feel that their sleep quality has improved and their mental state has improved. For more than 3 weeks, the body fat percentage begins to slowly decrease and muscle endurance significantly increases. For those with a large body weight base, it is recommended to start with 15-20 minutes of low-intensity jogging every day, gradually extending to 30-40 minutes after adaptation. With dietary control, there will be significant changes in waist circumference, body fat, and other indicators after 6-8 weeks.

People with special physical conditions need to adjust their expected time. Individuals with metabolic syndrome or thyroid dysfunction may experience delayed effects for 2-3 weeks. Due to muscle loss and metabolic slowdown, it is recommended to use intermittent jogging for middle-aged and elderly people, which takes about 1-2 weeks longer to take effect than young people. Pregnant women, patients with joint injuries, and other special populations should adjust their exercise plans under the guidance of doctors to avoid blindly pursuing quick results.

Slow jogging for weight loss requires protein and dietary fiber intake, and timely hydration and electrolyte supplementation after exercise. It is recommended to schedule 1-2 rest days per week for muscle repair, which can be combined with strength training to improve basal metabolic rate. Long term maintenance of a jogging habit of 3-5 times a week, each lasting more than 30 minutes, combined with a scientific diet, can continuously improve body fat distribution and cardiovascular health.