As one of the best cardio exercises, running can significantly improve your physical and mental health, healthy aging and quality of life. Here are 11 health benefits of running that you should know about.
There are many reasons to lift weights, but it’s not always necessary to go to the gym and work on machines to stay in shape. Many exercises provide similar or even greater benefits without the use of any equipment. One of these exercises is running. This is a popular form of exercise that offers much more than just fitness. Running is a complete workout that improves physical and mental health. It improves cardiovascular health, strengthens muscles, helps with weight loss and improves mood through the release of endorphins. Additionally, running helps reduce stress and improves sleep quality. This is one of the simplest but effective exercises. Know the benefits of running and why you should practice it regularly.
What are the benefits of running?
Here are 11 reasons why you should start running every day:
1. May Help You Live Longer
One of the most important benefits of daily running is its potential to increase your life expectancy. A study published in the Journal of the American College of Cardiology found that running, even for 5 to 10 minutes a day at a slow pace, is associated with a significantly reduced risk of premature mortality from all causes, including cardiovascular disease. “It can improve heart health and reduce the risk of chronic diseases such as heart disease, diabetes and certain cancers, contributing to a longer, healthier life,” says health and fat loss coach Jashan Vij.
2. Burns calories
Running is a great way to burn calories and maintain a healthy weight. Regular running is associated with lower body weight, reduced waist circumference and lower risk of obesity, according to a study published in the Journal of Physiological Anthropology. By practicing this high-intensity aerobic activity, you can regulate your appetite, reduce belly fat and facilitate weight loss. Plus, running increases your metabolic rate, meaning you continue to burn calories even when you’re resting.
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3. Helps you get vitamin D
Spending time outdoors running exposes you to sunlight, which is a natural source of vitamin D. Vitamin D is essential for maintaining strong bones and teeth, regulating mood, and supporting function immune. Regular outdoor exercise, such as running, jogging, walking and cycling, is associated with higher levels of vitamin D, explains a study published by Harvard TH Chan School of Public Health. Adequate vitamin D is essential for maintaining strong bones and protecting you against the development of osteoporosis.
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4. Strengthens your bones and joints
Contrary to the misconception that running damages your joints, running regularly can actually strengthen your bones and joints over time. “Repetitive movements while running help increase bone density and reduce the risk of osteoporosis,” says Vij. Long-term running is associated with higher bone mineral density, especially in the weight-bearing bones (such as knees, ankles, and hips) of the lower body, according to a study published in the Journal of Exercise rehabilitation.
5. Improves Heart Health
Running is a powerful cardiovascular exercise that strengthens your heart muscle, improves blood circulation and lowers blood pressure. According to a study published by the American College of Cardiology, regular runners have a 29% lower risk of death from all causes and a 50% lower risk of death from heart disease, such as a heart attack, compared to non-runners. By regularly engaging in aerobic activities like running, you can reduce your risk of heart disease, stroke and other cardiovascular conditions.
6. Improves mood
Running stimulates the production of endorphins, brain neurotransmitters that promote feelings of happiness. A study published in the Journal of Clinical Psychiatry found that running can significantly improve mood and reduce symptoms of depression. Additionally, it reduces levels of stress hormones such as cortisol and adrenaline, helping to relieve symptoms of anxiety and depression and improve overall mental health.
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7. Reduces respiratory problems
Regular aerobic exercise, such as running, strengthens your respiratory muscles and improves lung function. “By increasing the capacity and efficiency of your lungs, running helps your body deliver oxygen more efficiently to your muscles, improving endurance and performance,” according to Vij. Additionally, running can help reduce the risk of respiratory problems such as asthma and chronic obstructive pulmonary disease (COPD) by promoting lung health and respiratory efficiency.
8. Maintains Eye Health
While running primarily benefits your cardiovascular system and strengthens muscles, it can also have positive effects on your eye health. Regular exercise improves blood circulation throughout the body, including to the eyes, which can help reduce the risk of age-related vision problems such as macular degeneration and glaucoma. A study published in the Public Science Library 1 found that higher levels of physical activity are associated with a lower risk of age-related macular degeneration.
9. Promotes better sleep
Running regularly can significantly improve the quality and duration of your sleep. Exercise helps regulate your body’s internal clock, promoting a more consistent sleep-wake cycle. Regular exercisers, including runners, benefit from better quality sleep and are less likely to suffer from insomnia, reveals a study published by Advances in preventive medicine. Running can also reduce the risk of insomnia.
10. Increases muscle strength
Running is a full-body workout that works multiple muscle groups simultaneously, including the legs, core, arms and back. By running regularly, you can increase muscle strength, endurance and flexibility throughout your body, according to a study published in the Cold Spring Harbor Perspectives in Medicine. Having strong muscles means reducing the risk of injury and improving daily activities.
11. Helps with immunity
Regular exercise, including running, plays a crucial role in maintaining a robust immune system. Moderate-intensity aerobic activities such as running stimulate the production of immune cells and improve their function, helping your body fight infections and diseases more effectively, according to a study published by Clinical and experimental medicine.
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How to run well?
Running is a great cardiovascular exercise that requires minimal equipment. To work properly, keep these tips in mind:
1. Invest in a good pair of running shoes to avoid injuries.
2. Never skip a warm-up. You can do light stretching and brisk walking.
3. Start your run at a comfortable pace, maintaining a steady pace.
4. Gradually increase your distance and speed over time.
5. Remember to stay hydrated and avoid fatigue or headaches.
6. Always listen to your body and avoid overwork.
7. Cool down with a slow jog or walk. This helps with recovery.
Who should avoid running?
People with certain health conditions should avoid running.
1. For people with serious joint problems, such as arthritis, running can exacerbate pain and damage.
2. People suffering from heart or respiratory problems should consult a doctor before including running in their fitness regime.
3. Those recovering from an injury or surgery, especially those involving the lower body, should avoid running until they are completely healed.
4. Pregnant women should consult a doctor before running.
To reap the benefits of running, consistency is key. So run every day!
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