Jogging(慢跑), one of the most popular and cheapest kinds of exercise, can help people feel better after work. Then how much jogging can do one good? It's said that jogging for 20-30 minutes twice a week is good. In other words, one should jog about nine kilometers a week.
If you want to start jogging, the hardest thing may be taking the first step. Think of your own health. If you are worrying that you are getting heavier and afraid you may get sick(生病) because of heavy work and taking little exercise, then do something!
Jogging is a good way to keep you healthy. Here is the science fact in its simplest form: exercise helps release(释放) things like endorphins(内啡肽) that make your body feel good. What's more, jogging doesn't cost much, so you won't spend much on it.
Put on your jogging shoes and leave the house, either on rainy or sunny days. It's OK for you to jog or walk or do the two together. If you would like to join in a race, then jog 8-9 kilometers a day; if not, keep jogging twice a week and take it easy.