What Will Happen to Your Body If You Jog For 15-Minute Every Day

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If you don’t like jogging, I don’t blame you. It’s not the best way to spend your mornings or evenings when you can sit on your couch and spend your holidays keeping up with your favorite series.

However, what if I tell you you don’t have to spend a lot of time jogging to reap its benefits. What if 900 seconds are all you need to maintain your weight, health, mood, etc.

In this article, you are going to find out what happens to your body if you jog for just 15 minutes every day:

Benefits of Jogging Daily For 15-Minutes

If you compare results with the effort required, the scale moves in your side significantly. However, before you start jogging, it would be wise to consult a physician if you are not used to regular exercise.

woman and man jogging

Can Help You in Losing Weight

The calories you will burn while jogging is proportionate to your weight. As a result, the more you weigh, the more calories you will burn while jogging.

For instance, A 120-pound person burns approximately 170 calories in 15 minutes jogging. (You can use this calculator to find out approx. how many calories you will burn while jogging for 15 minutes)

Even if you are not willing to jog for hours to lose weight, You will still burn enough calories to lose weight consistently just by jogging for 15 minutes every day.

To lose more weight, combine a 15-minute jog with a calorie deficit (cut 500 calories from your diet) or a keto diet, and you will most likely lose more than a pound per week.

Can Extend Your Life By 5 Years

In a study published in the Journal of American College of Cardiology, As part of the Copenhagen City Heart Study, 1,098 healthy joggers and 3,950 healthy nonjoggers were prospectively surveyed since 2001.

They found that 1 to 2.5 hours of jogging per week was linked to an increase in life expectancy, among women by 5.6 years and among men by 6.2 years.

15 minutes a day, 7 days a week, is more than 1.5 hours.

Improve Bone Strength

Osteoporosis is a bone disease that causes the bone to become brittle due to a reduced bone density caused when new bone production does not keep pace with the removal of old bone.

According to the National Osteoporosis Foundation, 1 in 2 women and 1 in 4 men aged 50+ years may break a bone due to osteoporosis, averaging over 54 million people living with osteoporosis in the United States alone.

Moreover, the probability of developing osteoporosis increases significantly for women who have experienced menopause.

However, jogging may help you in maintaining your bone density.

In a study published in the International Journal of Epidemiology, researchers from the University of Exeter and University of Leicester found that women who on average did 1-2 minutes of high-intensity, weight-bearing activity equivalent to a medium-paced run for pre-menopausal women or a slow jog for post-menopausal women per day had 4% better bone health than those who did less than a minute.

In another study on jogging and bone mineral density (BMD), researchers found that jogging is strongly associated with higher BMD for both young and middle-aged men.

The researchers found that men who jogged 9 or more times per month had higher BMD levels than those who jogged only 1 to 8 times per month.

woman smiling

Mental Health

Researchers have found that physical activities like jogging are linked to:

  1. Improved self-esteem
  2. Improved perceptions of body image and fitness
  3. Improved sleep quality
  4. Helps prevent cognitive decline
  5. Improved emotional well-being
  6. Reduced stress, anxiety, depression
  7. Improved mood

10-Minute Sprint Interval Training vs 50-Minute Traditional Endurance Training

A study published in PLOS ONE compared the effect of a 1-minute of intense exercise within a 10-minute time commitment to a 50-minute of continuous exercise per session.

Sprint interval training (SIT) involved 3×20-second ‘all-out’ cycle sprints (~500W) incorporated with 2 minutes of cycling at 50W.

Moderate-intensity continuous training (MICT) involved 45 minutes of continuous cycling at ~70% maximal heart rate (~110W)

After 12 weeks, the participants in both experimental groups showed the same improvement in cardiovascular and metabolic health.

The study concluded that the brief intense interval exercise improved indices of cardiometabolic health to the same extent as traditional endurance training in sedentary men.


Jogging is one of the best ways to maintain your health. Even the benefits linked to just 15 minutes of jog make it good enough to incorporate in any health or fitness regime.

However, you should be cautious about the time frame. It’s highly unlikely that you stop within 15 minutes once you start jogging.

P.S Thanks for reading! If you enjoyed this article on Jogging, feel free to share it. Moreover, leave a question down below in the comment section if you have any.

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Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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