Running Health Benefits - An Incredible List of Reasons Why You Should Be Running.
The list of running health benefits along with many other aerobic exercises is simply incredible. Researchers in the medical field continue to study running rigorously because of these health benefits. This article doesn’t completely list the benefits of running for your health because there are even more that haven’t been discovered.
The best summary of how powerful exercise can be was published in the Canadian Medical Association Journal. “We confirm that there is irrefutable evidence of the effectiveness of regular physical activity in the primary and secondary prevention of several chronic diseases (e.g., cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis) and premature death.” This running health benefits list is quite extensive.
Here's a quick video about running in charity races. This isn't a direct health benefit, but it might get you motivated to get out there and start walking or running.
Let’s breakdown each aspect of how running can help with certain health problems.
1. Cardiovascular Disease. Your heart is a muscle. In order to make muscles stronger, you have to make them do more work. When you run, your heart has to beat more often for an extended period of time. Your heart muscles grow stronger because of this. When your heart gets stronger, it actually can pump more blood with each beat. Your veins and arteries are less likely to get blocked or clots too. They become more elastic because they are used to stretching out for increased blood flow during a run.
2. Diabetes. Running is effective at decreasing the risk of getting Type 2 diabetes. Type 2 Diabetes occurs often with people who are overweight or obese. By staying in a healthy weight range, you can avoid developing this condition. Also, if you have Type 2 Diabetes, running helps you better manage your blood sugar levels.
3. Cancer. Running or an aerobic exercise that is 30 minutes or longer for five days a week has been clinically proven to lower your risk of developing some different types of cancer (breast, uterine, and bowel). Consistent moderate exercise effectively changes certain hormonal levels in men and women, which helps reduce the risk of certain types of cancer.
4. Hypertension (Blood Pressure). It only takes a couple weeks to lower your blood pressure if you do moderate exercise three to six times per week. The key to lowering blood pressure is consistent exercise. It takes a short period of time to make a significant difference in your blood pressure, but you will return to your previous levels quickly if you stop with the exercise program. Exercise is so effective that many doctors strongly suggest aerobic exercise, like running or brisk walking, instead of medication to treat hypertension.
5. Obesity. Running burns calories at a tremendous clip. Participating in an aerobic exercise program such as running for an extended period of time will help you to lose weight and keep weight off. Obesity is tied to so many chronic diseases, so burn some calories by running to fight against excess weight. The beauty of running to battle weight issues is that even if you keep with the same diet, you can lose weight because of the increase in activity you do per week.
6. Depression. Running health benefits include your mental health as well. Exercising helps with treating depression because it can improve your physical self-perception. What this means basically is if you start exercising and see how your body is changing (losing excess weight or gaining muscle tone) you feel better about yourself. This also means a boost in self-esteem. The Department of Exercise and Health Services in the UK states, “moderate regular exercise should be considered as a viable means of treating depression and anxiety and improving mental well-being.” From personal experience, my overall mood is better throughout the day if I was able to get my running in.
7. Osteoporosis. Running strengthens the bones in your lower body. This is because you are putting extra weight and pressure on them as you run. Your body responds to this extra workload by increasing the bone mass. In order to increase the bone mass in your upper body, you would have to do upper body weight training.
As you can see, there are overwhelming running health benefits. The next logical step would be to find the right beginner running program so you can get fit and lose weight.
I strongly suggest the free book Start Walking, Get Running, Lose Weight Plan created by Tips4Running.com. Watch the video for more information.
This plan gradually works you into a walking or running schedule. It also includes ideas for eating healthier, how to set attainable goals, and a complete rundown of how to prepare yourself for running. It's the best plan there is for someone who is ready to change their life for the better. There are too many running health benefits to not give it a try! Sign up for free below.