Benefits Of Running Everyday
Running is a way of taking care of the mind and body. You may have heard of at least some of the many benefits that come from physical activity. One that often slips away, as one is usually more concerned with impacts on the physical body, is mental health promotion.
Running, in and of itself, is liberating. That’s why so many people find breaks in their schedules to put on their athletic shoes and spend a few minutes running around. It is a time to put aside the worries and stress of everyday life and pay attention only to the present.
The heart beats faster, the breath quickens, and the runner is filled with an almost intoxicating sense of well-being. However, running is not that easy. It takes dedication and discipline. However, the benefits of overcoming laziness and procrastination make the efforts worthwhile!
Check out the benefits of running
If you’ve never run or haven’t created the habit of practicing physical activities, we’ve separated some benefits to motivate you!
1. Relieves stress
Running is a way to vent accumulated stress. When moving the body in great intensity, the so-called happiness hormones, endorphin, and dopamine, are released in the brain. Mood changes in a matter of seconds, warding off stress.
The habit of running also helps to combat this problem in everyday life, as it prolongs well-being. The equation is simple: the more you run, the more easily your body will get used to the good sensations and be able to “keep” them. Soon, dealing with stress will become easier. 😉
2. Improves concentration
Running is an activity that requires focus and determination to overcome the obstacles of a sedentary lifestyle and fatigue. Also, when you’re going to walk a path, especially outdoors, you need to focus on your movements so you don’t bump into anyone.
The result of these almost involuntary efforts is an improvement in concentration in daily life. Your brain is trained to see the bigger picture instead of just considering the small and negative points, as well as better managing your emotions to overcome challenges.
3. Promotes blood circulation
This is a benefit that can help a range of runners: people with high blood pressure, diabetes, high cholesterol or tachycardia, people who are sedentary or overweight who sometimes feel their heart beat faster for no reason, and even people with heart problems.
In these cases, however, it is necessary to consult a cardiologist to receive the necessary guidance to perform the activity.
As an aerobic activity, running improves heart capacity. The heart, after all, is a muscle that, like the others, needs stimulation to get stronger. Experienced runners have a healthier heart because the organ works harder to pump blood during activity.
During rest, the heart rate is slower because the heart does not have to work as hard to transport blood to the rest of the body. A lack of cardio activities has the opposite effect. The heart beats faster at rest, which can increase the risk of cardiovascular disease.
4. Takes away tiredness
It may seem contradictory since you put in more physical effort. Soon, you will be more tired and need to rest more. But the truth is that runners tire less.
Again, the happiness hormones are mostly responsible for this. In addition to a good mood, they release a pump of energy in the body, capable of making it productive for much longer.
Another reason is a better heart rate, approximately 60 bpm. Sedentary people need more heartbeats for blood to circulate. Thus, the body works more and fatigue becomes a constant in the lives of sedentary people.
There are other factors, also present due to an exercise-free lifestyle, that contributes to the feeling of always being tired. Increased production of the sleep hormone melatonin is one of them.
5. Reduces Anxiety Symptoms
Anxious people should practice some physical activity. Running is one of the best alternatives to help them take care of their mental health! After all, you already know that running calms the mind, produces good hormones, and reduces stress.
As anxiety grows with chaotic thoughts and bad moods, it makes sense to want to take your old sneakers out of the closet and start running right away, right?
A tip for the anxious is to start the activity alone. Currently, there are many groups of runners on the internet and on WhatsApp. However, the commitment to find them and keep pace with more experienced people can end up stimulating anxiety.
So start at your own pace in a nice place, and when you’re confident in your own abilities, look for like-minded groups to stay motivated.
6. Cardiovascular health
Running and cycling are both beneficial for cardiovascular (cardio) health.
Aerobic activities help to strengthen your heart, allowing it to pump more oxygen throughout your body. Running and biking, for example, teach your heart to pump even more efficiently the rest of the time.
If you’re doing a lot of running or biking, you should limit your time to no more than 60 minutes per day. According to a review of multiple studies Source, vigorous exercise for more than 5 hours per week, or 60 minutes per day, can start to harm your cardiovascular health.
7. Help in Weight Loss
Back to that 2012 study — researchers speculated that one reason running was so effective for reducing BMI and waist circumference is that runners tend to measure workouts in terms of distance rather than time, however, you need to check your daily calorie intake. If you are consuming more calories than you burn then you will not see any difference in weight loss.
To avoid an overuse injury:
- Make sure you have running shoes and change out your shoes often.
- Gradually increase the number of miles you run each week. Don’t go fast. Starting Gradually
- Mix up running days with cross training, such as cycling or swimming.
- Warm up before you run and stretch after.
- Run in proper form.
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I am Ankit Sharma Nutrition Consultant. My approach is holistic and customized to enable you to achieve true wellness – physically, mentally, and emotionally. I am from India but have clients across the globe. I can work with you to say goodbye to counting calories and short-term solutions. You will achieve long-term sustainable change in the way that they are eating, moving, living, and believing.