Hey there viewers!
Recently, there have been many fitness fads and workouts which claim to be beneficial for you.
But there is one perfect workout which has stood the
test of time and ensured your overall well being.
The workout that we are talking about is running.
The recommended aerobic activity per
week for adults is at least 150 minutes of moderate intensity.
If you go for a half hour run every day, that's enough to meet and even beat this requirement.
In today’s video we will tell you how running everyday is beneficial for
your health and why you should start immediately.
Some of these benefits include Improving your mood, helping you lose weight,
reduced chances of heart disease and many more.
Stay tuned to find out more!
Improves Your Heart Health:
When you run, your heart pumps more quickly.
This leads to the strengthening of your cardiac muscles.
Similarly, your lungs expand and contract at a faster rate when running,
which forces your respiratory system to become more powerful.
Good cardiorespiratory health can prevent heart disease, lower your cholesterol,
prevent type 2 diabetes, increase lung capacity, and boost your overall immune system.
The better your cardiorespiratory health, the more fit and in shape you’ll be.
Running at least a mile every day is an excellent way to keep
your heart and lungs working at full capacity.
Helps Weight Loss:
Running increases your core body temperature and prompts it to start shedding the extra body fat.
The more consistent you are with it, the more calories you burn.
Moreover, running every day helps your body build lean muscles.
So you get leaner and more fit over time, while your body weight remains the same.
For an intense running session, you can add some weights,
like backpacks, a weighted vest, or wrist weights.
This will increase the number of calories you burn during a run.
Improves Bone Strength:
Running regularly has been shown to improve your bone health.
When you start running, your bones experience some amount of stress and load.
Running regularly prepares your bones to
bear this additional stress which it starts to endure on a regular basis.
It also strengthens your bones while preventing bone trauma and injuries.
Running also improves the thickness of your bones and wards off problems like osteoporosis,
osteoarthritis and rheumatoid arthritis.
It can make the bones of your hips and the spine stronger.
Improves Blood Pressure:
If your blood pressure is already high or you want to keep away from
blood pressure problems, you should start running regularly.
Running regularly can improve your blood pressure and improve myocardial function.
This is because the more you run, the more exercise your heart gets.
The more exercise it gets makes it better at regulating blood pressure.
Healthy blood pressure also reduces your risk of heart attack and stroke.
Running can also lower your systolic blood pressure which is the top number in a blood
pressure reading, by an average of 4 to 9 millimeters of mercury.
That's as good as some blood pressure medications.
For some people, running along with regular exercise is enough
to reduce the need for blood pressure medication.
Boosts Your Mood:
Stepping on the treadmill or taking to the trails can transform your mood.
Aerobic exercises such as brisk walking,
running or jogging, release endorphins that can reduce depression and anxiety.
Endorphins are your body’s natural pain and stress fighting chemicals
that are responsible for the famous runner’s high.
Runner’s High is a feeling of euphoria coupled with reduced
anxiety and a lessened ability to feel pain.
Even a single 30-minute run or walk on the treadmill has the ability to lift your mood.
This can elevate you from a good mood to a better mood,
or help lift you from a depressed mood to a normal mood.
Increases Your Lifespan:
Running may be the single most effective exercise to increase your life expectancy.
No other form of exercise has shown comparable impacts on life span.
Compared to non runners, runners tended to live about three additional years,
even if they run slowly or sporadically and smoke, drink or are overweight.
As little as five minutes of daily running can be associated with prolonged life spans.
Running, whatever your pace or mileage, can drop the risk of premature death by almost 40 percent.
Although keep in mind, more running may not necessarily mean more longevity as
running solely is not responsible for increasing your lifespan.
Grows Confidence:
Maybe you weren’t all that great at running when you first started.
Maybe you could only manage to walk the distance on your first try or gave up halfway.
That may have been the case in the beginning but
after consistent sessions, how much progress have you made?
Chances are, you would have improved.
Even if it is by the slightest margin, this can increase your confidence dramatically.
When you set out on a run, no matter if it’s a mile or marathon, you set a goal.
Running farther or faster than before can give you a sense of
pride and accomplishment and boost self confidence.
A boost in confidence is a great mental health benefit of running.
It is even better because this morale can then be applied in all other areas of your life.
So you won’t only be improving on your fitness but
your increased confidence will help you in other areas as well.
Helps You Sleep Better:
If you are tired all the time due to lack of sleep,
running a mile every day can help you get a good night’s sleep.
While you might think that tiring yourself out automatically leads to better sleep,
it is much more complicated than that.
Running releases endorphins and all those anxious
thoughts that keep you up at night will just start floating into the background.
Over time, your over-stimulated brain learns to relax and push away
those wide-awake worries through the magical effects of running.
Not to mention, body temperature can have an effect on how easily you sleep.
Exercising increases your body temperature,
and as you cool off after running, that change relaxes your body and preps it for rest.
Helps you cope with Stress:
Stress relief is one of the best psychological benefits of running.
You can be stressed due to a number of causes, such as work, family, or life changing events.
When stress affects your brain, with its many nerve connections,
the rest of your body feels the impact as well.
So it stands to reason that if your body feels better, so does your mind.
Running produces endorphins in your brain that act as natural
painkillers and also improve the ability to sleep, which in turn reduces stress.
Running also increases the amount of norepinephrine in your body,
which is a chemical that can moderate your brain's stress response.
In fact, running gives you time to think through your issues,
or to avoid them for a while which can lower your stress levels.
Works Out Your Core:
The lower body isn't the only part of you that reaps the benefits of running.
It is a core carver, challenging not only your six-pack rectus abdominis,
but also the deeper core muscles.
These include your obliques, erector spinae, and transverse abdominis.
Those deep muscles play important roles in stabilizing your spine,
transferring power between your swinging arms and legs and sucking in your gut.
Reduces Your Blood Sugar Sensitivity:
When your body is overly sensitive to dips and spikes in blood sugar,
you are at increased risk of developing diabetes.
Your Blood Sugar generally drops after running and stays lower for at least 24 to 48 hours.
High intensity running can lower your blood sugar levels for as long as 72 hours post running.
Running regularly can help reduce blood sugar
sensitivity even in people who already have diabetes.
It can also improve your body’s sensitivity to insulin.
This is because when you are running, your body needs extra energy to fuel working muscles.
As you run, your muscles become more sensitive to
insulin causing it to absorb more glucose from your blood.
Sharpens your Brain:
Running can encourage the growth of new grey matter in your brain.
That’s right, you can literally expand your
mind by lacing up a pair of sneakers and going for a run.
The more brain cells your body produces,
the more opportunities you have to learn new things and remember important information.
Plus, your rate of learning speeds up, too.
That means retaining and recalling information becomes easier!
Running also increases the levels of cortisol in your body,
which boosts information retention and memorization capabilities.
No matter if you’re a student or a working professional, running will benefit you equally.
While we can’t promise that running a mile every day will turn you into a Nobel Prize winner,
we can say with confidence that you’ll be more alert and ready to learn than ever before.
Enhances Your Lung Capacity:
Working alongside your heart is the lungs.
When you run, you need substantially more oxygen than if you are sedentary,
like let’s say, sitting on the couch.
If you want a way to improve and strengthen your respiratory function,
getting up and running is the way to do it.
As your muscles work with each stride, they demand more oxygen to generate the required energy.
As a result, your breathing rate increases so that your lungs can
bring the necessary oxygen into your bloodstream.
During a run, your respiration rate increases by 40 to 60 breaths per minute.
Running also strengthens your lungs and diaphragm just like
your muscles get stronger when you lift weights.
With consistent running, you will increase the lung’s intake capacity over time, meaning
that eventually, you will be able to complete the same amount of exercise with less effort.
Are you someone who runs regularly?
What is your favorite time to run?
Let us know in the comments section below.