11 health benefits of running

11 health benefits of running

If you want a slim body, endurance and strong mind, try jogging. What is the effect of jogging that helps to beautify the physique, good for both mental and physical condition?

You also learn about the 11 effects of running below to start a running plan to keep your body healthy.

1. The effects of running help increase longevity

Many studies have shown that running helps you prolong life. A 2018 study found that runners had a 25-30% lower death rate compared to non-runners. Even if you only do jogging once a week, it is more effective than when you are not running.

Another study also shows that running can help increase life expectancy by about 3 years. This benefit is due to an exercise routine that enhances cardiovascular health, controls glucose and insulin for strong bones, regulates hormones and supports nerves. Not only that, but the effects of running also help you reduce fat and reduce cholesterol.

2. Jogging helps you to increase productivity

effect of running helps to increase work productivity

The routine of running not only helps you prolong life, but also increases your productivity, is active and healthier.

One study compared people in their 50s who often jog with people who don’t exercise. Results after 21 years showed that the death rate of people who regularly jog is 50% lower than those who do not run.

What’s more, people who don’t run are often ill 11-16 years earlier than runners. This means runners tend to be younger and healthier.

3. The benefits of jogging help you sleep well

The importance of good sleep will help you improve concentration, improve athletic performance, boost the immune system. Sleep also helps you reduce the risk of obesity, diabetes, stroke, depression, inflammation …

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According to many studies, the routine of running will help you sleep faster and sleep more deeply to restore the health of your body. This is great for those who have trouble sleeping or wake up frequently in the middle of the night.

The harder you exercise, the better your sleep quality will be. The less people exercising, the more sleep deprived people tend.

To improve the quality of your sleep, you can practice jogging in the morning or in the afternoon. If you do jogging at night, especially about an hour before bed, light jogging should not be exercised. Excessive physical activity at night will make it harder to fall asleep.

4. Jogging helps relieve knee pain and back pain

The effect of running helps to relieve back pain and knee pain

People who do not run or exercise as they get older are more likely to experience knee and back problems than those who run regularly.

One study compared 675 marathon runners to those who weren’t physically active. Results showed lower rates of arthritis in regular runners compared to non-runners. Other researchers also added that running does not even affect bone and joint tissues like the knee joint.

Another study in 2020 also found that middle-aged men who ran for long periods had less problems with disc herniation.

5. Jogging helps you maintain a slim figure

Jogging exercise is one ways to lose weight Thanks to the effect of burning more calories. You do not have to run fast to lose a lot of weight, you should run slowly to enhance the effects of weight loss. However, when running slowly, you need to double the running time compared to running fast to see the effect.

Many people often lose weight easily, but are unable to maintain a good shape. Research shows that regular runners can lose a lot of weight within 6 months. After that, their body weight continued to increase, even more than when they were not running to lose weight.

Therefore, you need to be persistent in jogging to increase the level of weight loss. National Weight Control Organization (National Weight Control Registry) followed those who lost an average of 30 pounds over 5.5 years. The results showed that 90% of them exercised for an average hour per day and 98% followed the diet to have the effect of weight loss.

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Studies also show that people who exercise 200-300 minutes a week can maintain a better weight than those who run less than 150 minutes / week.

6. The effects of jogging help increase the immune system


Researcher David Nieman has spent 40 years looking at the link between exercise and the body’s immunity. He found that if you exercise moderately in combination with a diet of red, black, and green berries, you can boost your immune system.

In addition to a diet that boosts your immunity, researchers have also shown that running can help fight disease, increase beneficial gut bacteria, and improve antibody responses. Not only that, but the routine of jogging also helps you reduce inflammation, reduce the risk of upper respiratory infections and the flu.

Be careful not to run too hard while jogging, as this can temporarily decrease your immunity.

7. Jogging improves cognitive function

The effects of running can help you increase heart rate and blood flow, thereby increasing the amount of oxygen-rich blood to the brain.

Running also helps you improve brain health by stimulating the release of a protein called BDNF (brain-derived neurotrophic factor). This is a brain-derived neurotrophic factor that encourages the growth and survival of nerve cells in the brain.

Even if you start jogging in middle age or later, it is possible to avoid brain regions that cause common conditions in older adults such as cognitive decline and Alzheimer’s disease.

8. Jogging reduces the risk of cancer

Running helps reduce the risk of cancer

A 2016 study concluded that people who exercise regularly, like jogging, reduce their risk of developing 26 different types of cancer compared with those who exercise little or don’t.

In addition, a jogging routine is also helpful if you are unlucky with cancer. Regular exercise not only reduces the side effects of cancer treatments, but also supports your physical and mental health.

The effects of running can help you reduce your death rate from cancer and lower your chances of developing another type of cancer.

9. The benefits of jogging help improve morale

The effects of running not only improve your physical health, but also help you to be optimistic such as improving your mood, boosting energy and increasing your feelings of happiness.

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In addition, other studies show that exercising like running helps you reduce depression. It is also a possible alternative to more expensive medical treatments for psychotherapy. A chapter in the American Psychological Association’s Exercise and Sports Psychology handbook states that exercise is especially helpful in the treatment of mental disorders, especially depression. depression.

While running can help you with depression, you should still follow the full range of other medical methods in your journey to combat this mental illness.

10. Running helps reduce the risk of diabetes

Running helps reduce the risk of diabetes

High blood glucose levels are a major side effect of being overweight or obese. This is also a common factor that often causes diabetes, which shortens life expectancy.

According to the American Diabetes Association, exercise like jogging can give you the following benefits:

A 2019 study found that runners had a 72% lower risk of developing diabetes.

11. The effect of running lowers blood pressure

Many studies have shown that running habits and other forms of exercise can help lower your blood pressure. This is because running helps to reduce hardening of the blood vessels to make bleeding easier. You should find that your blood pressure is at its most significantly low after the exercise is over.

While the effects of running can help you get many of the health benefits of regular exercise, you should only exercise in moderation. Proper running habits also help you avoid the risk of exhaustion and injury.

Hoa Vu | Health CPN

The articles of Hello Health Group and Health CPN are for reference only, and are not a substitute for medical diagnosis or treatment.

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