Staying fit can considerably increase your lifespan and help you attain a better, healthier lifestyle. With so many exercises, training, and fitness regime out there these days, you may sometimes find it difficult to choose the one right for you. Well, if you are not able to hit the gym or want a change in your fitness regime, you may try to run for your health.
Running is one of the best forms of physical activity, especially for those who have a sedentary life. It is suitable for all ages unless you have a serious medical condition. Some people may find it hard to get to the gym every day, so they can be highly benefited by simply running as it offers numerous advantages. Running exercise can also be done just about anywhere outdoors, plus it doesn't cost a thing like a gym membership. You can run in your neighborhood, or many cities have built outdoor running tracks, it's as simple as that.
According to a study published in ScienceDirect, running can reduce the risk of premature mortality by 25-40 percent and add up to 3 years in your life in comparison to non-runners. Therefore, it increases longevity in an incredible way.
Here are the top 10 benefits of running:
1. Running Burns Calories
Running is a convenient way to burn extra calories in your body and help you stay fit and active. Regular running sessions are proven to provide excellent results when it comes to burning calories. Just like other exercises, running and jogging require quite a good amount of fuel from your body. Therefore, you can expect to burn extra calories even if you run on flat terrain. For variation, you may always try uphill running to burn more calories.
2. Running Strengthens Your Cardiovascular Health
According to the Journal of The American College of Cardiology, running for as little as 10 minutes every day, even at a slow speed can reduce cardiovascular disease-related deaths. Running helps in boosting the functioning of the heart and vascular system and keeps it in great form. It retains its efficiency and keeps away cardiovascular problems. Running also mobilizes the fat in the body and reduces the risk of artery-clogging.
3. Tones Your Muscles
The largest muscles in your body are located in your legs and running is the perfect exercise for toning them. It works effectively on the inner and outer thighs, hamstrings, quads, calves, and gluteus maximus all at the same time, thereby strengthening your muscles. This physical activity also strengthens the core muscles and aids in increasing your stamina and stability. With strong and toned muscles, it can also help you maintain a good posture at all times.
4. Running is Great for Your Knees
Most people might think that their knees could not take the extra burden of running, but the fact is, running actually strengthens your knees. Regular joint movement adapts your knee to function better by making it stronger. The increased blood flow to the knee cartilage provides it an adequate amount of nutrients that make it work better and reduce the risk of osteoarthritis.
Not only this, but running also strengthens the joining ligaments so that you face lesser problems later in your life.
One of the benefits of running that most runners observe is Runner's High. Yes, you can observe a high state of mind naturally by running. It is observed that running induces your brain to pump out a chemical called endocannabinoids which makes you feel good. This chemical is also found in marijuana, and therefore, running provides the same effect as marijuana, to some extent.
Besides, running also boosts the levels of happy chemicals like serotonin, endorphin, and dopamine in the brain which acts as a quick recharge of your energy and joy. So, if you are feeling stressed out, just go for a run and you will see your stress dissolving in no time, uplifting your mood.
6. It Protects Your Vision Too
Well, you may not find any link between running and your eyes, it does have a beneficial effect. A 2013 report in Medicine & Science in Sports & Exercise it clearly states that habitual running may keep your eyes in good form by reducing any risk of development of cataracts. Even though there may not be any direct link between exercise and your vision, physical activity like walking and running reduces the likelihood of many health conditions such as hypertension and diabetes, which can become a cause of cataracts.
7. Improves Vitamin D Levels Naturally
Natural production of Vitamin D takes place when you expose your skin to direct sunlight for a significant amount of time. People who work out at the gym do not get any sunlight while they're exercising, whereas running in a natural environment, especially in the morning can help you maintain your vitamin D levels in addition to working out your muscles.
Vitamin D is useful in increasing your immunity and is great for your bones and skin. Therefore, you must prefer to run in the morning sun every day to prevent Vitamin D deficiency.
Alternatively, this vitamin can also be obtained from food and supplements if you can not make out running in the morning sun. Here is a great Chewable Vitamin D3 with K2 supplementation from Mauricettes if you are deficient or want to help yourself prevent getting sick. If you want to learn more about how beneficial Vitamin D is, check out this article.
8. Reduces the Risk of Cancer
Physical activity can significantly lower the risk of cancer in people as compared to those who spend a sedentary lifestyle. The Oxford Academic published an article that some epidemiological research showed that physical activity may act as primary prevention of the disease. However, it is true for only some cancer sites.
9. Running Can Improve Your Sleep
A single run may not seem to be effective in improving your sleep but regular and consistent running may help you fall asleep without any problem. Not only this, but running may also improve the quality of your sleep. This is true with any exercise. According to a study published on PubMed, aerobic exercises such as running can significantly improve sleep in people with insomnia. It was found that there is no relation between the amount of exercise and its impact on sleep. This means you do not have to work out too hard to get better sleep. Aerobic exercises tend to improve your sleep and quality of life.
However, you must avoid running before bedtime as the released chemicals in your brain may boost your energies and make it hard for you to fall asleep. If you find yourself having trouble sleeping, melatonin might be something you want to try. Mauricettes has both a Chewable and Gummy Melatonin, which is a great natural sleep aid. Check out this article if you want to learn more about the benefits of melatonin on both your sleep and health.
10. Makes You Live Longer
No wonder running is a convenient and popular physical activity with many health benefits. It is found that individuals with greater longevity had one thing in common throughout their life. They were constantly engaged in running. It not only provides great health but also helps in making healthier lifestyle choices which can contribute to longevity.
It enhances the quality of your life, relieves stress and depression, and improves your sleep to make you live a few more years than expected. It stabilizes your mental ability and makes you indulge in the things that you enjoy most.
Things to Consider When You Run for Health
If you spend a sedentary life, it’s high time to start off with this convenient way of exercising. But there are a few things to consider before you start. It is important to take care of yourself while performing any physical activity to reduce injuries and reap benefits.
* Remember to warm up before starting and cool down after each running session
An excellent way to start your running session would be to first prime your muscles. A warm-up activity like stretching and jogging will prepare your muscle for the action and boost your performance. Similarly, cooling down after an intense running session will help in workout recovery without adding any strain to your muscles.
* Add variation to you workout
To reap the maximum benefits of this leisure time activity, you must add some variation in your running sessions. If you are running on flat terrain, go for an uphill run or just increase your speed. Over time, you may add other forms of exercise in your regime like an exercise class or lifting weights and enjoy a healthy and happy life.
* Avoid Injuries and give time for recoveries
Quickly increasing your capacity to run may sometimes lead to injuries. Therefore, it is advisable to go slow in the beginning. Once you are comfortable with your posture and speed of your exercise, you may slowly increase your intensity. If you experience muscle soreness or fatigue, go for cardio sessions that are easy for you in between your running sessions. It will give you time for recovery of an exhausted muscle.