Running is an aerobic exercise and can significantly improve physical and mental health, when your health is good you automatically feel confident, strong, thoughtful, blissful, etc. Running can take hard work and dedication, but it requires minimal equipment and it’s pretty simple. Scientist says that even running just a little bit can boost your immunity and better not just your physique but long term health as well.
The most rewarding effect of running is the mental clarity it provides. Running helps to release stress and clear the mind, which has its own benefits. It helps you build confidence and character as the runner feels empowerment and freedom knowing he/she is becoming strong and more capable.
According to Daniel Pendick of the Harvard health blog, running just fifty minutes a week reduced the risk of death from cancers and cardiac diseases as well as extending the overall lifespan of the individual. Running also keeps your bones and muscles stronger as you grow older, so that you don’t age as quickly and your body does not become fragile.
Let me tell you some benefits of running that’ll convince you to lace up:
- Running burns calories:
Running is the best calorie-burning exercise. According to the American Council on exercise, a person can burn 11.4 calories per minute while running. You don’t have to worry about speed when it comes to calorie burn.
You can burn the same calories by running for a longer time period if you want to run at a slower pace. At the gym, a one-hour weight-training workout session burns about 250-300 calories. But in an hour-long run, you can burn twice that.
- Running helps you lose weight:
Running is one of the best and natural ways of losing weight. If you run 7 days a week, you would need to run 5 miles each day in order to lose one pound of fat in a week.
When you run you burn a lot of calories, especially in a few sprint sections during your run. A 2km run is enough, even in a steady run or 30 minutes, you are going to burn more calories.
- Running makes you fit:
Running changes your body by burning body fat and building muscles. It loses fat at the top of your thighs, builds stomach muscles, increases strength and endurance, and boosts metabolism.
Running improves cardiovascular fitness, which reduces heart diseases, high blood pressure, diabetes, strokes, and is also a great way of losing weight.
- Running improves your memory:
Running induces an increase of a certain protein, cathepsin-B, which promotes the production of new brain cells. As we know running is an aerobic exercise, and aerobic exercise increases the size of your hippocampus, it is an area of the brain responsible for memory and learning.
- Running makes you mentally strong:
The best way to feel happy and relaxed, running and another form of mental health benefits, running prepares you to cope with daily stress and challenges.
Running is linked with the psychological model of flow that stops overthinking, feels more relaxed, and boosts the body’s ability to deal with existing mental tension.
- Running helps with anxiety disorders and panic attacks:
Scientists found that more physically active people were less likely to panic in fearful situations. Running helps people learn to control breathing, which is very useful in the midst of a panic attack.
In fact, exercise may be as effective as other treatments for depression. It’s possible that regular workouts reduce inflammation, which has a positive effect on people with this condition. Although exercise has a positive effect on most people.
- Running makes you more productive:
When we do exercise in the morning and then go to the office, we are happier and efficient at the workplace. Running gives us confidence, improves our mood, increases self-esteem.
Increased productivity is noticeable within weeks of implementing an exercise regime. It raises your energy levels, combats stress, battles fatigue, and improves general well-being.
- Running can keep your heart healthy:
Running only for 8-16 miles a week can keep your cholesterol levels in check. Only 60 minutes of physical activity to maintain your healthy blood pressure is enough. Runners have stronger hearts, they typically have a lower resting pulse rate and intake a higher amount of oxygen.
The organ can handle pumping a large amount of blood per beat, which helps the heart perform its job with ease.
Your arteries will be 4 years younger after a few months of long-distance running.
- Running works your core:
Running challenges and strengthens your core musculature. The abdominal muscles play an important role in stabilizing the body and generating force while running. The blood flow in the abdomen helps break down the fat cells, which leads to burning excess fat in the area.
- Running provides better sleep:
Good quality of sleep is good for everyone. When you’re asleep, your body repairs itself. Aerobic exercise triggers a release of endorphins; chemicals that help relieve pain or stress.
These individuals should exercise at least 1 to 2 hours before going to bed, giving endorphins levels time to wash out and the brain time to wind down.
According to the research, it was found that almost 64% of Indians say that they don’t exercise. While 46% say that leading a healthy lifestyle is their topmost priority, only 37% of them actually exercise. Mintel’s research revealed that Indians tend to choose very basic forms of exercise like brisk walking. 26% of Indians do yoga/cross-fit/Pilates, 11% do cardio and team sports, 10% do bodyweight exercises eg: push-ups, squats. Among all the cities surveyed, Pune scored the highest in Fit Score with 7.65%, south Indian cities like Hyderabad, Bengaluru, and Chennai score the lowest in Fit Score index.
“India is a nation that has historically been more passionate about food than fitness. It is however interesting to note that the younger generation of our country is moving towards leading a healthier and fitter lifestyle.
WHO published a study about the physical activity of adolescents aged between 11 and 17 years on physical activity-India rank 8th on November 22, 2019. Inactivity is more common among females (14%) than males (7%). A study last year linked physical inactivity to more than 5 million deaths worldwide per year, more than those caused by smoking.
The age group 18 to 44 was the most likely to exercise, only 59.7% percent reported exercising at least three times a week for half an hour.
Japan is the healthiest country in the world, it comes on 1st rank. Japanese population has such a long life expectancy is down to the country’s traditional diet, which consists of rice, fish, vegetables, seaweed, Japanese pickles, green tea, and fermented soybeans products.
Everyday physical activity and good eating habits can play a crucial role in avoiding and even reversing such diseases. It is time that we start taking workout seriously for us and for our loved ones.