Look around the parks near your area and there are many people running morning or evening. Running challenges the cardiovascular and respiratory systems, improving health and wellbeing.
can prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers and many other health problems. Beyond the benefits for physical health, running also improves the quality of your emotional and mental health.
run regularly, say 150 minutes per week, which is about 30 minutes 5 times a week is a good goal. Most runners need 1 or 2 days off during the week. This gives the body a chance to recover and repair itself, reducing the frequency of overuse injuries.
Beginners should start running every other day. You need to train your body to work until the desired distance or duration. Listen to your body while you exercise to improve performance and reduce the risk of injury.
Also, do some stretching exercises before running to warm up the muscles to be flexible.
once you have started running, try to stick to a steady to enjoy its health benefits schedule.
However, those suffering from high blood pressure, heart disease, kidney problems and muscle or joint problems should consult their doctor before starting any exercise regimen, including running.
Here are the top 10 reasons to enforce a routine.
1. Aid weight loss
Vigorous exercise like running helps you lose weight, according to a 2013 study published in the journal Medicine & Science in Sports & Exercise. Running burns calories while you are doing it, and then, too.
is difficult to estimate how many calories you burn because it depends on your weight and the running speed. Instead of rapid and stressful careers, better run at a slower pace for a longer time. Try to run about 30 minutes 3 or 4 times a week.
In addition, to complement its operation with a couple of hard workouts and weight lifting a week to help you lose weight faster.
2. It helps you sleep better
rigorous execution can help fight insomnia and enjoy a good night’s sleep. In fact, runners tend to fall asleep easier and have a better quality sleep than those who do not exercise at all.
According to a 2010 study by researchers at the Feinberg School of Northwestern University School of Medicine, regular aerobic exercise can help improve sleep, vitality and mood in people suffering from insomnia.
The study found that study participants who ran on a treadmill, a stationary bike or walked briskly for 30-40 minutes, 4 times a week, enjoyed a better sleep. They also experienced fewer depressive symptoms, more vitality and less daytime sleepiness.
Also, running increases the body temperature and the subsequent drop in temperature exercise promotes sound sleep.
3. Keeps joints and bones
Running strengthens bones and joints. According to a 2009 study by the Department of Nutrition and Exercise Physiology at the University School of Human Environmental Sciences Missouri, high-impact activities like running have a positive impact on bone mineral density in the legs and hips.
Moreover, when running is part of your daily routine from an early age, you can substantially reduce your risk of developing osteoporosis and arthritis. In fact, running can even improve bone density in women who already have osteoporosis.
Running also reduces the risk of fractures by sudden drops. However, be sure to wear proper running shoes.
4. Increase brain power
Aerobic exercise such as running has positive effects on brain function. Running increases memory by triggering the growth of gray matter in the brain. It also increases heart rate, which means more oxygen to the brain. This provides more nutrients to brain cells to grow and function properly.
Running will help you stay sharper, even as you get older. A 2011 study published in the Journal of Alzheimer’s Disease concluded that regular physical exercise like running neurophysiological have a positive effect that helps maintain normal brain activity in the elderly.
When done on a regular basis since childhood, running reduces the risk of developing dementia or Alzheimer’s disease later in life.
5. Improves heart Heath
Your heart is a muscle too much, therefore, that runs on a regular basis for it will be beneficial for the heart. Running also increases the blood supply throughout the body, which benefits several organs, including the heart.
also helps reduce bad cholesterol, the main reason behind heart disease, heart attacks, high blood pressure and strokes.
according to a study in 2014 at the University of Iowa, running for only 7 minutes a day can reduce the risk of dying from heart disease by almost half compared with those who did not make any physical exercise. It running at low speed is good for the heart.
However, do not overdo it running as too much can cause more harm than good.
6. Combat depression
Several studies have found that physical exercises like jogging are a great way to combat depression. Promotes the release of brain chemicals to feel good like endorphins. It also helps to reduce immune system chemicals that can worsen the condition. Running also increases body temperature, which calms the mind and body.
Furthermore, running regularly has many psychological and emotional benefits. It can help you gain confidence, distract your mind from worries, will give the opportunity to socialize with others and improve their coping skills. All these factors are useful in treating depression.
Whenever you feel depressed, go out and hit the road running.
Source / reference : http://tracking.feedpress.it/link/6848/491493