Top 10 Health Benefits of Running Regularly

Top 10 Health Benefits of Running Regularly

When you start running regularly, it is life-changing, you will notice significant physical, emotional, and mental changes. Here is the evidence to prove that running is beneficial for your health.

Live Longer

Research proves that runners live longer than non-runners. In a 2018 study, the results showed that runners have 25-30 percent less chance of dying due to health-related illnesses than non-runners. Another study revealed that runners add an extra three years to their life span than people who don’t run.

2. Better Sleep

Running helps your body enter into a relaxed and calm state—the beneficial hormones released when running boost the mood and relieve stress. Anxiety and stress disrupt sleep patterns and affect your sleep quality. The stress-relief associated with running could contribute to better sleeping habits over time.

3. Running is Good for Your Joints

Contrary to popular belief, running is good for the joints. Studies have shown that people who don’t run are more likely to get arthritis than those who run. Older people should adopt a habit of gentle jogging instead of high- intensity running; however, some running is better than no running, especially as you age.

4. Long-Term Weight Loss

Adopting a habit of running at least three times a week can help you to lose weight. Running burns approximately 100 calories per mile, running five miles a day, three times a week would burn an extra 1500 calories. Combine this with a healthy eating plan, and you should lose weight and keep it off for longer than someone who doesn’t exercise.

5. Immune System Booster

Studies have shown that running boosts your immune system. However, high-intensity exercise can lower your immunity. Therefore, jogging at a steady pace is more useful for boosting your immune system than endurance training. Running at least three times per week and consuming plenty of fruits and vegetables such as blueberries and dark leafy greens could further boost your immune system.

6. Improves Brain Function and Reduces Risk of Alzheimer’s

Running increases blood circulation, which is beneficial for the brain because that extra blood and oxygen go to the brain. Studies suggest that running promotes the production of a protein called brain-derived neurotrophic factor (BDNF), which encourages new brain cell growth. When your brain cells are continually replaced, it reduces the risk of age-related cognitive decline.

7. Reduces Cancer Risk

Running, or any cardiovascular exercise can reduce the risk of cancer. When you start running, you reduce your chances of at least 26 different types of cancer. Running is also beneficial for people who already have cancer because it encourages new cell growth. Run for 30 to 40 minutes at least three times per week.

8. Reduces Depression and Low Mood

We all know that exercise boosts the mood. You feel good when you exercise because your body releases endorphins, making you feel happy and less stressed. Serotonin is another essential compound that is released when you exercise. Serotonin is a chemical and neurotransmitter (sends signals to the brain) that regulates how you feel and behave.

Studies highlight that running or other exercise forms, including weight training, relieve depression, and low mood. Some studies also suggest that running works just as well or even better than conventional depression medication. However, consult your doctor if you are already taking medication to treat your depression.

9. Reduces Diabetes Risk

Running improves insulin regulation, which is vital if you want to avoid type 2 diabetes. Insulin regulates blood sugar levels, which is essential for overall health and vitality. Regular exercise will lower your chances of getting diabetes, specifically type 2 diabetes.

10. Lowers Blood Pressure

Studies have identified a link between stress, obesity, and high blood pressure.

Running and other forms of exercise reduce blood pressure by lowering body fat composition and stress levels. Studies show that high-intensity interval training is best for lowering blood pressure.

Running can seriously change your life for the better. Getting into the regular habit of running can teach you an important life lesson. When you first start running, you feel slow, tired, and incapable of running for more than two minutes. However, if you dare to keep running, little by little, bit by bit, things begin to change. You start feeling stronger, happier, healthier, on top of the world confident and able. It plants a seed that tells you that taking one step at a time is the key to achieving big goals. Running is highly beneficial for the mind and body; running can increase your life span, help you to lose weight, improve your mental health, and boost your confidence and self-esteem.