Running is a great way to improve your physical and mental well-being.
In particular, running offers a multitude of benefits that contribute to a happier and healthier lifestyle. Let’s explore some of the advantages that running can bring.
Physical Health Benefits of Running
Calorie Burning, Weight Loss, and Maintaining a Healthy Weight: Running is a highly effective way to burn calories and lose weight. In one hour of running, you can burn three times more calories compared to walking. For example, a person weighing 70kg running at a pace of 8 km/h will burn approximately 600 kcal per hour, while a person weighing 90kg will burn about 755 kcal per hour. If you increase your speed to 12-13 km/h, the calorie burn becomes even more significant, with the 70kg individual burning 861 kcal and the 90kg person burning 1,074 kcal.
Running is an effective way to lose weight and maintain your ideal body shape.
Additionally, running boosts your metabolism, aiding in sustainable and efficient weight loss. As a result, it is an excellent method for women to enhance their physical appearance and build endurance.
Reduced Risk of Cancer: According to a 2016 study, maintaining a regular running routine can lower the risk of developing 26 types of cancer. Furthermore, this healthy habit is immensely beneficial for individuals currently battling cancer. It not only mitigates the side effects of cancer treatments but also positively impacts their physical and mental health.
Stronger Bones and Joints: Running regularly strengthens your bones and joints, making them more flexible and resilient. It also lubricates the joints, reducing the risk of joint inflammation and other joint-related conditions.
Running can help prevent bone and joint problems.
A long-term study spanning eight years tracked 2,637 individuals and found that regular running could prevent osteoarthritis and knee pain.
Improved Cardiovascular Health: Running is an excellent form of cardiovascular exercise. Research has shown that individuals who run at least 64km per week have healthier hearts than those who run 20km per week.
Running benefits your cardiovascular system.
However, some people worry that excessive running may strain the cardiovascular system. This concern is valid only when running at high intensities and over long distances, such as in ultra-marathons (100km). Even a short 5-minute daily run can improve your cardiovascular health and reduce the risk of premature death.
Enhanced Immunity: Regular running boosts your immune system. As your body adapts to the increasing intensity of physical activity, and as you spend more time outdoors exposed to various weather conditions, your endurance and resilience increase. This strengthens your body’s ability to withstand external environmental factors.
Longer Lifespan: Running offers a multitude of health benefits that contribute to a longer life. It helps regulate blood pressure, improves cardiovascular health, balances hormones, controls blood sugar levels, supports the nervous system, and effectively reduces fat and cholesterol. As a result, your body becomes stronger and more resilient to diseases, leading to a longer and healthier life.
Mental Health Benefits of Running
Stress Reduction: Running allows you to clear your mind and leave worries behind, promoting a sense of calm and relaxation. This is due to endocannabinoids, a group of neurotransmitters that move around the brain and reduce stress levels. Running increases the concentration of endocannabinoids in the body, resulting in a feeling of mental freedom and relaxation.
Running helps to relax and reduce stress levels.
Improved Mood and Depression Relief: Running is an effective way to combat depression by reducing the brain’s response to mental and physical stress. According to a study published in the American College of Sports Medicine’s journal, running on a treadmill for 30 minutes improved the mood of 40 individuals suffering from major depressive disorder.
Better Sleep: Running and other forms of exercise stimulate the body’s production of the hormone endorphin, resulting in a feeling of euphoria and relaxation. If you run for about an hour before bedtime, you will directly stimulate the production of endorphins, which will quickly affect your nervous system, promoting relaxation and a deeper, more restful sleep.
Running can help improve insomnia and sleep quality.
Increased Self-Confidence: Setting running goals and working towards achieving them can boost your self-confidence and encourage a growth mindset. A study by the University of Michigan found that running improved self-confidence and self-esteem in young individuals.
Improved Memory and Focus: If you’re looking to maintain a sharp mind and healthy brain as you age, running is one of the best things you can do. In young adults, running enhances focus, memory, and multitasking abilities. For older adults, running provides a range of cognitive benefits, including protection against cognitive decline, improved memory, and increased concentration.
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