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  • Writer's pictureFletch B.

What is Plogging and why should you do it?

Written by Annie W.

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Have you heard of Plogging? If you haven't of Plogging, we are going to take the opportunity to explain it to you on this page.

Plogging is a great way of increasing the amount of exercise you do and helping the environment at the same time. Who knows? You may even make new friends and earn A Fitbit Badge or two!


Plogging was the brainchild of a Swedish guy called Erik. When he moved to Stockholm in 2016 from a famous Swedish skiing resort called Ǻre, he noticed the Swedish capital had a serious litter problem.

Being a keen sportsperson, Erik decided that he would combine his love for jogging with picking up litter. He got his sneakers on, picked up a large trash bag, and went jogging picking up trash at the same time.

Before he knew it, he was joined by others. This is how Plogging was born. Plogging soon became a popular movement in Sweden.

The word Plogging comes from the Swedish phrase “plocka up” which means to pick up. Today, it is a popular pastime in Sweden.

However, it is not only Swedes that Plog. Since 2016, Plogging has spread to 100 countries. It is estimated that 2,000,000 are involved with Plogging. One event attracted over 300,000 Ploggers. Amazing!


Would you like to get involved with Plogging? Let's take a look at its benefits.

A Great Body Workout

One thing is for sure, you get a great body workout when you Plog. Not only do you use the cardiovascular system. You also work on other muscle groups. For instance, when you bend down to pick up rubbish, you work on your stomach muscle and your entire core.

Take a look at the body movement you do when you bend down. You will notice the muscle activity is not so different from doing a standing abs workout. As a matter of fact, you use exactly the same core muscles.

Do you use your arms? Yes, you use your arms as well. Unless you are carrying your bag on your back, you have to hold the bag. That works your arms as well as your chest muscles.

Picking up trash when Plogging gives you a good lower body workout. When you bend down to pick up a piece of trash, you need to use the muscles in the back of your legs and in your butt.

Good For Mental Health

Plogging boosts your mental health. First of all, helping the environment will make you feel good, but that is not all.

You also get a chance to get out and meet others. Ploggers are social people and love to have a chat. Before you know it, you have a whole new circle of friends.

In Sweden, Ploggers often stop and have a cup of coffee afterward. Social interaction is very much of the Plogging movement.

Getting out in the fresh air helps to fill your lungs with fresh oxygen which in turn will boost your immune system.

Helping The Environment

Every day, millions of people go around picking up trash, but few of us are aware of the term Plogging. It is a fun and interesting way to get fit, and of course it is a great way to help the environment.

What are the Dos & Dont's of Plogging?

Of course, there are a few do's and don'ts when it comes to Plogging. Most importantly, you need to look after your feet. When Plogging, you often jog over different road and ground surfaces. One minute, you may be on grass and the next minute you may have a harder surface under your feet.

Wear Good Shoes and PLOGGING Gear

The average Plogging event lasts from 30 minutes to an hour. That means you are going to be on your feet for some time.


Before you get involved, you should invest in a good pair of sneakers or training shoes. Buying a pair of better-quality ones is a good idea. That way, your feet will cope better with different surfaces.

Wear Quality Socks

Don't forget about socks. Many walkers and joggers forget about buying good-quality socks. The socks you wear are important. Once again, buying better-quality socks is a good idea.

Wear Gloves to Protect Your Hands

You will need gloves and maybe a pair of pickers or grabbers. There are many different types of pickers online that are suitable for picking. Make sure they are lightweight and easy to carry.

Should you get a special bag? There are lightweight backpacks that are suitable for when you are not Plogging with a partner.

Never go Plogging on your own. This is very much a group activity. When you are Plogging in a busy inner city, it is always best to Plog in a group.

Bring Something to Drink

If it is hot, bringing gives water is a great idea. Stay away from energy drinks as they may raise your heart rate too much.

Fuel up before you go. Even if you are Plogging to give yourself a body workout, it is important to fuel up. Protein helps to increase muscle activity and gives you a better upper body and lower body workout.


Good Pair of Sunglasses

Invest in a pair of sunglasses for running. The sun's intensity is increasing. A pair of good-quality sunglasses protect your eyes when you are running around picking up litter and trash.


Do you need to wear sunscreen? On a cloudy day, you don't have to worry too much about sunscreen. But, when it is warm and sunny, wearing sunscreen is a must. Find a sunscreen that is going to stand up to the challenge of you getting hot and sticky.

Wear a Reflective Safety Vest

Wear a reflective vest or bright Neon Shirts- Jackets when running along the roads remember " Safety First for you and your crew.


Plogging is a great activity that more of us should be doing. It is a fantastic way to exercise and help the environment.

As it increases you overall muscle activity, it is going to help you to feel healthy both mentally and physically. When you Plog, you are doing a fantastic lower body workout without even thinking about it. You are exercising but it is not going to feel like a chore.

Plogging gives you an intense body workout without having to go to the gym. You get the opportunity to meet like-minded people and enjoy yourself. What could be better than that?

So, get your Fitbit on and get Plogging for health, fun, and the planet.

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