Running is a common physical and aerobic exercise performed by most people all over the world. The word “aerobic exercise” refers to any physical exercise/activity that provides you with energy by combining oxygen with body fat or blood glucose. It’s an appealing exercise that doesn’t cost you much to take part in and can also be done anytime that suits you. Running is easily achievable for any level of runner, ranging from beginner through to pro, and it’s something you should consider because of the health benefits that come with it. In addition, it can help add value to our lives and offer a whole host of health benefits to people. Studies show that running at a moderate pace for just 10 to 15 minutes each day may help minimize the risk of death from strokes, heart diseases, and other common chronic diseases.
Below are some of the health benefits of running.
It burns calories
This excellent aerobic exercise is a great choice for people who want to lose weight and shed extra fat. Recent studies show that running for just 20-30 minutes will initiate your metabolism and help burn some fats ( during and after the exercise). This is because our body uses fat as its primary power source during a shorter run, rather than relying on carbohydrates when the intensity of the exercise increases. With this, you keep burning fat even after your run.
You may live long
This is a very big claim which has also been confirmed true through studies and by researchers. The fitness level you get from running can truly add years to your life expectancy. There are many reasons for this claim. Running helps improve circulation, lower stress hormones, lower blood pressure, and balance good and bad cholesterol. With these benefits, your quality of life will also be higher. Also, a basic fitness level has been linked consistently to better brain and memory function in later years.
Improves Bone Strength
One of the benefits of running as well as jogging is that it maintains bone health. When you start running, the bones may experience some stress and load, but this prepares them to bear this additional stress/load that it starts to endure regularly. Running sometimes helps prevent bone trauma and improves bone thickness and density, thereby reducing the risk of bone problems such as rheumatoid arthritis, osteoporosis, and osteoarthritis. It also makes the bones of the hip and the spine stronger.
Running is good for your heart
Running is an excellent cardiovascular exercise that helps boost the health of your heart; it is the king of cardio. Running for 5 to 10 minutes daily at a low pace is associated with a reduced risk of various cardiovascular diseases. One of the health benefits of running is that it helps keep these diseases and heart problems at bay. Whenever you run, you decrease your resting heart rate, so your heart does not need to work as hard. In addition, running ensures that blood glucose and cholesterol are under control and that the blood is pumped faster to the heart, thereby maintaining blood pressure.
It enhances your brain
Generally, exercises, including running, helps produce “feel-good” brain chemicals and hormones such as endorphins when you run. This helps to ease anxiety as well as stress. In addition to this, it helps reduce your risk of dementia and stroke, as brain circulation is kept healthy. Besides that, concentration, memory and motivation sharpen, and sleep improves as well.
It boosts the respiratory system
Running like any other aerobic workout enhances your lung capacity and strengthens the muscles of the respiratory system. It ensures that the lungs take in more oxygen and remove carbon dioxide effectively from the body. With this, running thus improves the endurance of your respiratory muscles.
It builds the immune system
In the past, scientists thought vigorous exercise such as running could potentially leave you weakened and leave you at risk of infection and diseases. However, a closer look after a series of research indicates that the opposite is true. Moderate exercise such as running at a low pace removes fatigue, boosts the production of white blood cells, and strengthens your body’s response to illness. This holds true for both short-term and long-term diseases or illnesses.
Health and safety suggestions
- Eat a healthy and well-balanced diet.
- Avoid eating before a run.
- Avoid running during the hottest part of the day in summer.
- Take plenty of water before, during, and also after your run.
- Take your mobile phone with you.
- Stay alert and aware while you run and do not have the music too loud.
- Use the right running gear and wear reflective materials, especially in the early morning or at night.
- Wear shoes that are suitable for running.
- Avoid dangerous and isolated areas.
- If you get injured while running, stop immediately and seek medical help.