Can Running and Jogging Help Prevent Chronic Diseases?

In a world where chronic illnesses like heart disease, diabetes, and obesity are on the rise, finding a simple, sustainable way to protect your health is more important than ever. While there are countless fitness trends and diets that come and go, one activity has stood the test of time — running.

But can something as straightforward as running or jogging really make a difference in preventing chronic diseases?
The short answer is yes. And here’s why.

The Science Behind Movement

Running and jogging are forms of aerobic exercise, meaning they strengthen your heart and lungs while improving how your body uses oxygen. When you move regularly, your muscles demand more oxygen, your heart works harder, and your blood flow improves — all of which contribute to better cardiovascular health.

Over time, this increased activity lowers blood pressure, boosts “good” cholesterol (HDL), and helps regulate blood sugar levels. These are three of the biggest factors in preventing chronic illnesses such as heart disease, type 2 diabetes, and stroke

How Running Protects Your Body

1. Stronger Heart and Lungs

Regular running improves circulation, strengthens the heart muscle, and helps the lungs work more efficiently. This reduces strain on the cardiovascular system and supports long-term heart health.

2. Improved Blood Sugar Control

Jogging helps your body use insulin more effectively, which stabilizes blood sugar levels. For those at risk of diabetes, consistent running can make a huge difference in prevention and management.

3. Bone and Joint Strength

Running is a weight-bearing exercise — it gently stresses your bones, encouraging them to grow stronger. This helps protect against osteoporosis and maintains mobility as you age.

4. Healthy Weight and Metabolism

Even short runs can help burn calories, boost metabolism, and maintain a healthy weight — one of the key factors in preventing a range of chronic diseases.

5. Mental Health Benefits

Chronic stress and depression often go hand-in-hand with physical illness. Running releases endorphins, improving mood, reducing anxiety, and fostering mental clarity. A strong mind supports a strong body.

Targeted, structured exercise can help reverse some of this decline. Research consistently shows that strength training, balance exercises, and gentle aerobic activity can:

• Getting Started — One Step at a Time

  If you’re new to running, you don’t have to start with a marathon. Begin with brisk walks, add short jogging intervals, and slowly build up. A good starter goal is 20–30 minutes of jogging, three times a week.

  Here’s a simple progression:

  • Weeks 1–2: Walk briskly for 30 minutes a day.

  • Weeks 3–4: Add 60–90 seconds of gentle jogging every 5 minutes

  • Weeks 5–6: Jog for 20 minutes continuously, with a 5-minute warm-up and cool-down.

  • Weeks 7–8: Increase to 25–30 minutes of jogging, three to four times a week.

Always listen to your body, wear proper shoes, and rest if you feel discomfort. Overdoing it too quickly can lead to injury — gradual progress builds sustainable habits.

When older adults feel stronger and more capable, they’re less likely to rely on others for basic tasks — which means they can continue living in their own home longer.

The role of an exercise physiologist

Unlike general fitness programs, exercise physiology is tailored to the individual. An accredited exercise physiologist (EP) considers each person’s medical history, mobility, pain levels, and goals before designing a program. This ensures the exercises are safe, achievable, and effective.

Some of the key ways EPs support older adults include:

• Functional strength training: building the muscle needed for daily activities like getting out of a chair, climbing steps, or carrying groceries.

• Balance and stability work: targeted training to reduce falls and improve confidence walking around the home or community.

• Cardiovascular conditioning: improving heart and lung health to boost energy and stamina.

• Rehabilitation after illness or injury: guiding recovery from hospital stays or health setbacks.

The real value of an exercise physiologist is not just prescribing exercises but helping older adults stick with them, progress safely, and celebrate improvements along the way.

Can exercise physiology really prevent aged-care admission?

While nothing can guarantee someone will never need residential care, there’s strong evidence that regular, structured exercise delays the decline that often leads to it. In many cases, older adults who follow a supervised program experience fewer falls, greater independence with daily tasks, and reduced hospital admissions.

Of course, exercise is only one piece of the puzzle. Factors such as social connection, home safety, medical care, and family support also play important roles. But when combined, exercise physiology becomes a powerful tool in extending independent living.

Taking the first step

If you’re noticing a loved one slowing down, struggling with balance, or losing confidence in their mobility, it’s not too late to make a change. Starting with an assessment from an accredited exercise physiologist provides a clear plan and realistic goals.

At Movement Therapy EP, we specialise in creating safe, personalised programs for older adults. Our focus is on building the strength, balance, and confidence needed to stay active, independent, and at home for as long as possible.