Your sedentary lifestyle is causing more harm than you realize. If you want to start exercising but haven't gotten down to it, consider jogging. You don't need a club membership, racquets, or any sporting abilities whatsoever. All you really need are a good pair of sneakers. So, invest in one, and hit the road!

WHY JOG?

Good for the heart
More people die from heart attacks than from any other ailment, yet, other than switching to low-cholesterol oil, people do little to strengthen their heart. Thirty minutes a day, four days a week is all you need to reach cardiovascular distinction.

Simple and Inexpensive
Jogging doesn't require skill. Plus, you don't need to join a gym or purchase expensive equipment. Your entire investment would consist of a good pair of running shoes.

Accessible
Jogging is the most accessible of aerobic sports. No matter where you live, a reasonable track is almost always close by. Even if there is no joggers' park in your locality, there's always the good ol' sadak. Remember though that jogging on the ground is not good for the knees, and although it can be done to kick-start your jogging regimen, try to find a mud path.

Reduces Stress
Slip on your Adidas and give vent to your frustrations. Run your way to stress-free nirvana!

Burns calories
Few activities come close to jogging as far as burning calories go.

Flexible
You don't need a partner, you can choose your venue, you can run at whatever pace and time suits you and you can run for as long as you want.

Boosts confidence
Running ranks high for its feel-good factor. It boosts the supply of endorphins in the body, leading to what is commonly known as Runners High. Running doesn't just make you healthier and fitter; it also boosts self-esteem and confidence. You look better, and feel better.

HOW SHOULD YOU JOG?

If your backside has been glued to the couch for a while, you will have to take it slow. Start with brisk walking for about a week, until you can walk for half an hour without slowing down. Start your jogging schedule by walking for about seven minutes and jogging for three. Repeat twice, until you have completed the half-hour cycle. Every week, increase your jogging time slightly and reduce your walking time. You should be able to jog continuously for half an hour in about four months.

You can walk daily, but avoid jogging more than three days a week initially. If you experience joint pain, don't try and exercise it out. Take a break for a while and let the joint heal. If pain persists, consult a physiotherapist.

Speed
If you are unable to carry on a conversation with your jogging partner, you're jogging too fast. On the other hand, if you can hit the high notes of a Lata Mangeshkar sonata at the top of your voice, you need to buck up...

Clothing
Wear track pants or shorts with a tee shirt, and put on a sweatshirt when you are done. For women, a sports bra is a must. If you are running in the daytime, wear sunscreen.

Water
Visit your nearest sports goods store for a tiny water bottle you can loop onto your waistband, and keep sipping at intervals to avoid dehydration.

Venue
Although there's nothing quite like a morning run along the beach, few have ready access to a stretch of sand. For those of us living in a concrete jungle, a mud track is the best bet. The soft, even surface absorbs a lot of the impact, cutting down joint pains (mostly knee-related). Though most new fangled running shoes are hi-tech enough to absorb maximum impact even if you are running on a concrete surface, jogging in the park is still best.

Technique
Avoid landing on your toes. Your heel should absorb the pressure. Land on the ball of your heel and ease down to your toes.

Warm up
Never, ever start jogging without first warming up. Do some light stretches and walk a couple of minutes before starting. When you are done jogging, slow down your pace to a walk and cool down before stopping.