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This is what happens to the body when you jog 10 kms for 84 days

To achieve the best results, it’s essential to maintain a balanced diet that supports your energy needs and muscle recovery

2 min readNew DelhiJan 12, 2026 08:00 PM IST

Do you jog every day? (Photo: Freepik)

We all know the benefits of walking every day, but have you ever considered making jogging a part of your routine? As such, what exactly happens to the body when you jog for 10 km every day for 84 days or over two and a half months? Let’s find out from experts.

Dr Surender Pal Singh, HOD, physiotherapy Department, CK Birla Hospital, Delhi, said jogging 10 kilometres every day for 84 days can have a significant impact on your body. “The low-intensity, long-duration activity helps reduce visceral fat, improves cardiovascular health, and enhances overall fitness. However, it’s important to assess whether your body is capable of sustaining this level of physical activity and whether you are balancing it with proper nutrition and recovery,” said Dr Singh.

When done correctly, regular jogging not only reduces visceral fat but also helps build lean muscle mass and improve body composition, Dr Singh mentioned.

Your posture, flexibility, and endurance levels will also improve over time, noted Dr Singh.

Have you ever paid attention to your health? (Photo: Getty Images/Thinkstock)

What to note?

Always start with dynamic stretches and light jogging to prepare your muscles and prevent injuries. Breathe rhythmically, the expert said.

“Maintain an upright posture, with a relaxed upper body. Focus on driving your knees up and swinging your arms to propel your body forward,” said Dr Anup Khatri, senior consultant, orthopaedics, Gleneagles Hospital, Parel, Mumbai.

Take adequate breaks by walking too.

What more helps?

To achieve the best results, it’s essential to maintain a balanced diet that supports your energy needs and muscle recovery. Adequate hydration, joint health, and flexibility exercises should also be part of your routine.

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Considering all these factors together will help you gain the maximum benefit, prevent injury, and ensure long-term fitness.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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