Exercise is important to keep fit. The good thing is that most exercises do not require you to pay any dime. Running is one of them. It is absolutely free of cost and provides a lot of benefits. Medical experts say exercises accompanied by a balanced diet can slow down ageing and help you live longer, better and healthier.
Affinity for gym among people has established a trend of building muscle. Nowadays, people have a mindset that keeping fit means muscle-building. Well, there are no particular side effects of the gym, but just having a gigantic body does not mean you are fit from the inside.
There are many diseases that you can catch despite having strong muscles and bones, like cardiovascular diseases and diabetes. Further, the gym is not a solution for those who already have afflicting with musculoskeletal problems.
“Running can be a powerful exercise to improve your overall health. However, you do not need to spend hours running in the park. 30 minutes a day and 150 minutes a week are more than enough to benefit from.”
What benefits will you get from running?
Running is a cardio exercise. It can whittle down the risk of:
- Heart attack
- Stroke
- High blood pressure
- Diabetes and many others
Any amount of running is better than no running. Here are the benefits you will gain from running:
1. Weight management
Weight management is the biggest concern among Brits. There could be several causes of weight gain, including diet, lack of exercise and genetic structure. Although having a toned body for everyone is impossible, running will prevent worsening the condition.
However, running fast to burn calories is unnecessary, as simply walking can lead to the same benefits. It is an irrefutable fact that running helps burn calories. Running per mile can burn around 100 calories. However, a diet is also important to maintain your health. You will have to avoid consuming food high in fat.
Experts say “to lose weight, you will need to ensure that you are burning more calories than taking in.”
2. Running helps maintain the density of muscles and bones
Many people think that running can cause arthritis, but this is a myth. Muscle stiffness and joint pain are more likely to be intense in people who are non-runners. A sedentary lifestyle worsens your arthritis.
Running helps improve joint mobility and removes bone stiffness into the bargain. Studies have proved flexible bones absorb calcium in a better way. A brisk walk will also provide you with the same benefits if you do not want to run or you cannot run (as you are advanced in age).
Nerves also become as you age. You may feel restricted mobility due to weak nerves. “They also cause tingling sensations and numbness in your hands and legs. You can prevent the symptoms from worsening by walking and running,” say experts.
3. Running can help improve immunity
Strong immunity is a must to keep fit as it helps fight off viruses and bacteria that cause infections. Your immune system will become weak if your body is deficient in any vitamins and minerals. All organs should be functioning properly to have strong immunity. Otherwise, the risk of inflammation and infections will increase, leading to the production of histamine that exacerbates underlying conditions and allergies.
Running can lower the risk of upper respiratory problems. You will be less prone to cold and cough. In addition, it is known to improve the gut bacteria that helps maintain your gut health. The risk of bacterial infections is higher in people whose guts are not healthy or do not function properly.
Your immune system becomes weak as you age, and therefore, you should emphasise running, brisk walking or slow walking (whatever seems suitable to you). Of course, no amount of exercise can get your youth back, but it will prevent symptoms from worsening.
4. It helps reduce stress and depression
“One of the advantages of running is that it releases endorphins in your brain, a chemical that helps improve your mood.”
Many people struggling to come to terms with the death of someone often feel mood swings and depression. Running or brisk walking can help improve your mood and relieve stress.
However, it does not mean that you need to rely completely on running or brisk walking. It is important not to hold your thoughts when they flash across your mind. Many depressed people keep thinking, even at the time of exercising but you should try to avoid it.
A balanced diet and a couple of lifestyle changes will help you fight off stress and depression. So many alternatives are out there to improve anxiety, stress and depression, but they will cost you some money. It is worthwhile using those alternatives to stay a healthier life. In case of a lack of money, you can take out emergency loans for bad credit from a direct lender.
5. It helps lower the risk of cancer
Running may lower the risk of cancer, especially a respiratory cancer. It also reduces inflammation which is the main cause of developing cancerous cells. Experts say if you have already developed cancer, running will lower the side effects of treatments. You will be relieved from physical or emotional trauma.
“However, there is no evidence that running or any other kind of exercises can whittle down the risk of developing cancer.”
6. It can prevent from diabetes
Type II diabetes is a condition when your pancreas stops producing beta cells that controls blood sugar levels. Genes are highly responsible for causing diabetes.
But with the right amount of exercise along with a balanced diet, you can delay it or ease off the symptoms. Running helps strengthen the muscle of the pancreas and produce more beta cells. “It is worth noting that insulin resistance is the most prevalent reason for diabetes among people.” You can reduce insensitivity with the help of running or cardio exercises.
A balanced diet is equally important. If you keep consuming sugary and starchy meals, no amount of exercise can delay diabetes.
The bottom line
Running has a lot of benefits undoubtedly. This can help manage a healthy weight, prevent type II diabetes, cardiovascular problems, weakening of muscles and bones, and many more.
“Although it has a lot of benefits, you cannot just completely rely on it to maintain physical or mental health.”
A balanced diet is equally important. For instance, you cannot reduce the risk of cardiovascular problems if you keep taking in saturated fats. Running can help keep several diseases at bay. You can live a better and healthier lifestyle with the combination of running and a good diet. Try to stay away from stress. It weakens the immune system and causes chronic inflammation.
