Benefits of running: 7 reasons to run every day
Regular running and exercise are more beneficial than medicine. Regular running is as beneficial as taking any medicine.
Take a look at the benefits of running -
The mind is good
If you have a habit of exercising regularly, then you know about the effects of exercise on the mind. No matter how good or bad your mind is, if you exercise, your mind will grow a little better.
Even if you run. A 2006 study found that just 30 minutes of running will reduce your depression no matter how high it is. You don't have to run in pairs. You have to run in pairs rather than walk. Another study, conducted in 2013, found that running, like medicine, works to make depression better.
As well as depression, running can also reduce anxiety and stress. A 2012 study found that even after running, anxiety and stress are reduced. Another study in 2012 found that running 30 minutes three times a week increased sleep quality and concentration.
The knees are strong
You may have heard that running causes knee damage. But this is completely wrong. Running strengthens the inverted knee and decreases the chances of weakening the knee with age.
Studies have shown that people with knee arthritis have no special history of running. And people who have been running for a long time have been tested and found to be less likely to have arthritis than the average person.
Losing weight is easy
In order to lose weight, you need to burn more calories than you eat every day. Exercise can burn more calories. One of the benefits of running is that it allows many muscles to work together. This results in whole body exercise.
Running outside is better than walking or running on a treadmill. A study of 12 women and 12 men found that running one mile burned 33-35 more calories than walking. 33-35 calories may not seem like much. But running 10 miles burns 330-350 more calories than walking.
Researchers at Harvard University have tested how many calories a three-weight person burns by running for 30 minutes. It has been seen that a person weighing 80 kg burns 362 calories if he runs 5 km in 30 minutes. People of other weights burn about the same amount of calories.
If you run fast, your body burns faster even after you stop running. Many muscles get tired when you run fast. It takes energy for these muscles to regenerate after you stop running. That is why the body burns more calories.
We eat less to lose weight. This is why most of our time we are hungry and it is difficult to diet. Some studies have shown that running at high speeds can reduce appetite at the end of exercise.
The brain works well
Regular exercise helps the brain to function better, improves memory and improves thinking.
Older people get special benefits because of running. As we age, the human brain does not work as well as it used to. This problem can be avoided by regular exercise. A study published in 2012 found that regular exercise improves concentration, the ability to do more than one thing at a time, and memory.
Research has shown one more thing over and over again - older people who exercise regularly get higher scores on mental tests than people who do not exercise. In addition, people with stroke who exercise regularly improve their memory, thinking, decision-making ability, etc. by about 50 percent.
May reduce the chances of getting cancer
Running will not cure cancer. However, it can reduce the risk of cancer. A review of 180 studies found that those who exercised regularly were less likely to develop certain cancers. Also, if you have cancer, then running with the doctor's permission while giving chemotherapy will improve the quality of life a little.
Heart disease is rare
Regular running will improve the health of your heart. You don’t have to run too much to get the benefits. A study of more than 50,000 people over 15 years found that running 5 to 10 minutes a day could reduce the risk of heart disease by up to 45%.
Some people are afraid that running too much can lead to heart problems. Too much running means regular marathon running (42 km). However, research shows that there is no need to worry about it.
Sleep is good
Another benefit of running is that you will sleep better. One study found that running for 150 minutes per week can increase sleep by up to 75%.
Another study found that people with insomnia who slept for 18 weeks slept better at night and felt better during the day.
Older people often have trouble sleeping. They also get a good night's sleep when they run regularly.
The way to start running
You need something special to start running. A good pair of shoes, comfortable clothes and a bottle of water are all you need. Try to run 3-4 days per week to get the benefits of running. If you run every day, your body will not get enough rest.
Stretch a little before you start running. The body will be ready to run. Then walk for 2/3 minutes and start running slowly. When you have finished running, walk again for 2/3 minutes. When the walk is over, do a little stretch again. This will reduce the pain in the body. Try stretching for 5 minutes before running, 5 minutes at the end and 25 minutes for running / walking.
If you do not have the habit of running, you will not be able to run for 25 minutes on the first day. That's why after stretching for 5 minutes in the first week, run for 1 minute, walk for 2 minutes. Do this a total of 6 times - 20 minutes of running / walking. Then stretch again for 5 minutes.
In the second week run 2 minutes, walk 2 minutes. Walk / run like this for 20 minutes. In the third week run 3 minutes, walk 2 minutes. In the fourth week run 4 minutes, walk 2 minutes. Thus increase the running time each week. After a few days you will see that you can run for 15-20 minutes straight.
Another reason why running is better than other exercises is that running is less likely to cause boredom. If you start to get bored, you can start running on a new road. This is not possible if you exercise in the gym.
If you get bored too, see if you get a partner to run with you.