An early morning run is a great way to start the day. It may not be possible to do this every day, especially during the week. But a weekend, Saturday or Sunday morning, is a great time to get in a long jog, run or brisk walk. I recommend that you try to do some exercise every day. In my opinion, each day does not have to be Olympic level training. Walking as much as you can each day is very important and beneficial. I recommend at least 6000 steps per day, (Cell phones have built in pedometer apps). However, I try to get at least 30 minutes of vigorous exercise, at least three times per week. The weekend is my favorite time for a vigorous workout. Why? Because I typically have more time in the morning.
My favorite weekend activity is either a long run or a long bike ride. I categorize a long run to be at least 30 minutes in length. I try to run at least four miles during these sessions, but they can go as long or as far as you are capable. You should always check with your doctor before starting any rigorous exercise. If you cannot run or jog, a brisk walk is just as effective, and may be better in some ways, as it is generally lower impact.
What I enjoy about running outdoors is the terrain, the sites, the weather, and the benefits of fresh air. These things you cannot experience indoors. You should always drink plenty of water before, during and after your runs, to prevent dehydration. "You will generally lose around 17 oz. during an hour run, or 8.5 oz. during a 30-minute run, says author Owen Barder in "Running for Fitness." This equals slightly over 1/2 pound. External Effects You will generally sweat more and lose more water weight when you run for 30 minutes in hot, humid, still weather than you do on a cold, dry, windy day."
According to the Better Health Channel, please note the following benefits of walking, jogging or running.
Health benefits of running and jogging
Regular running or jogging offers many health benefits. Running can:
help to build strong bones, as it is a weight bearing exercise
improve cardiovascular fitness
burn plenty of kilojoules
help maintain a healthy weight.
Finally, one of the best ways to run is with a partner or group. This is a great way to motivate and encourage each other. In either case, enjoy the experience and fun of running. Try different routes, terrains and locations to keep in new and interesting. Speak to your doctor, buy good shoes, drink plenty of water, dress for the weather, get out there and enjoy your health.
"Dear friend, I pray that you many enjoy good health and that all may go well with you, even as your soul is getting along well." 2 John 1:2 NIV.
The above information is not medical advice and is based on my personal experience. Have fun running.