Running is one of the best exercises to get in shape and boost cardio health. Incorporating it in your daily routine can help you to dose off peacefully at night and improve cognitive function. There is absolutely no need to run in a marathon to get its benefits; instead, jogging would do the same favor. Here is a review of the benefits of running at least 30 minutes a day.
Melts Off Fat
Running is an efficient form of calorie-burning exercise to lose weight. The calories a person burns mainly depends on the BMI and intensity. According to the reports, a person on average burns 100 calories every mile.
It has proved far more efficient than other forms of exercise. According to the calculation, 30 minutes of running, walking, and moderate cycling burns 450, 260, and 220 calories respectively.
It is important to keep in mind that with running often, you may not lose weight as fast as you did at the beginning. For efficient weight loss, increase intensity now and then with a healthy diet.
Caters Mood Swings
You must have experienced being tension free at least once during running. It increases the blood flow and releases happy hormones like dopamine and endorphins in the brain. An analysis done by the American Psychological Association in 2017 reported that it has helped people to be strong enough to face daily life challenges.
A research of 2019 in JAMA Psychiatry Journal found that it is one of the effective ways to fight depression. The research revealed that if daily inactivity is replaced by 15-minute high intensity running, it can curb off depression by 26%.
Regulate Sleep Cycle
Several studies support running for a night of better quality sleep. Any sort of physical activity stimulates the production of serotonin that checks on circadian rhythm and regulates the sleep-wake cycle.
Regular running may help to improve slow-wave sleep and deep sleep to give the brain a chance to rejuvenate overnight. Even though there is no specific time for it, it is best to avoid it in the late evening.
Strengthens Heart Working
It is one of the common facts that it pumps up the blood efficiently in the body by improving overall heart health.
With continuous running, it has long term effects on cardiac health. A 2014 study in the Journal of the American College of Cardiology revealed the importance of running over 15 years by stating how it can reduce the risk of death due to cardiac health (a stroke or heart attack) by 45%.
May Increase Life Expectancy
Some researchers have even reported living longer with regular running. A 2019 study of the British Journal of Sports Medicine shows it could decrease the chances of early death by 27%. It also includes a lower risk of cancer by 23%. What is more, runners were seen to live three years longer than the non-runners.
Tips for the beginners
If someone has not yet started running, according to the Mayoclinic, he should begin with 20 to 30 minutes of brisk walking daily. It should stand for five days a week. To make things interesting, run with your loved one. To manage things better:
- Stay hydrated to regulate body temperature before, during, and after running
- Get one to two days rest every week to let the body rest
- Do a warm-up before and after running to stretch the muscles and lower heart rate later
- Avoid shin splints or knee fractures by not forcing yourself to run fast
Running is beneficial in all aspects of health, whether it is related to mental health or sleeping. It can help you stay fit and fresh all day long.