How often do you take part in physical activity?
Physical activity is any body movement that works your muscles and requires energy. Movement is essential to your body for healthy living and aging.
An excellent way to move is by running.
Here are the benefits of running at least three days a week.
- Byebye Cardiovascular Diseases
Cardiovascular diseases (CVDs) affect the heart and blood vessels (arteries, veins, capillaries). They include heart attack, stroke, high blood pressure, heart failure, and cardiac arrest.
According to the World Health Organization, cardiovascular diseases are the leading cause of death worldwide, with heart attack and stroke taking 85%.
The best cardiovascular exercises, like running, no matter how short the distance, help keep your body organs healthy by increasing blood flow and oxygen, preventing you from the risk of these fatal diseases.
2. Good Mental Health
Common symptoms of poor mental health are constantly feeling sad, excessive worry, extreme feelings of guilt, emotional outbursts, complete lack of sleep, etc.
Currently, poor mental health is among the leading causes of global morbidity.
A study by Oswald and co-experts showed that mental illnesses heightened to 14 percent in 2017 from approximately 12 percent in 2007. You can bet that the number has increased significantly since then.
However, Oswald and co-authors also note that running lowers total mood disturbance, minimizing one’s risks of anxiety, stress, and depression.
3. Hello, Quality Sleep
After a run, your brain produces serotonin, which increases calmness, causing you to sleep well. Sleep is crucial for your health because that’s when your muscles, bones, and joints get to repair themselves.
A member of my running group is regularly testifying how she battled with insomnia before she started running, and now, with a consistent running routine, she sleeps by 10 pm and through the night.
4. Weight Gain Control
The growing adoption of technology and the fast food industry has exposed us to a sedentary and junk food lifestyle, with many people adding body and visceral fats at an alarming rate.
The World Health Organization (WHO) specifies that approximately 40 and 39 percent of adult women and men, respectively, are overweight, and these numbers are skyrocketing.
New research proves that running frequently, compared to walking, will help you lose weight and keep it under control.
5. Happiness + Productivity
When you run, blood flow increases throughout your body and to a part of your brain called the prefrontal cortex that controls your emotions and cognitive function.
The increase in blood supercharges your brain, which elevates happiness and electrifies your focus.
6. Enhanced Confidence
Humans are naturally self-conscious and may experience body hang-ups when they feel unattractive, leading to low self-esteem. Even so, with an active running plan, you can take control of any insecurities that may arise.
Studies have found that going out and doing something good for your body, like running, can increase mood, energy, self-image, and self-confidence.
7. Prevent Arthritis
Arthritis is inflammation (swelling and redness) of one joint or more. It is caused by injury, sickness, infection, or overuse of joints.
Arthritis also develops when the immune system mistakenly attacks the body’s cells and tissues, causing inflammation in the affected parts.
Weight reduction is commonly advised to avoid the risk of arthritis. Running is a gentle yet effective way to lose weight.
Even if research shows that runners have a lower chance of developing arthritis, embrace pacing yourself when running, as intense daily running could wear on your joints and risk arthritis.
8. Age Well and Slowly
Kutac and co-scholars describe running as a physical and mental activity that slows down aging. They explain that the domino effect of running, such as increased happiness and improved health, increases longevity and contributes to graceful aging.
Additionally, a recent study showed that runners live 3.2 years longer than non-runners.
Putting one foot in front of the other daily can add more years to your life. Incredible, right?
9. Combat Type 2 Diabetes
Diabetes type 2 is an incurable lifestyle disease that develops over time.
It simply means having high blood sugar levels but insufficient insulin to control the sugar. Your body can’t make enough insulin; if it does, it doesn’t use it well.
This insulin resistance can be caused by obesity and too much fat around the abdomen.
Low-impact exercises like jogging and speed walking are recommended to maintain a healthy body weight.
10. Reduced Musculoskeletal Pain
Musculoskeletal pain is acute or chronic pain that impacts bones, muscles, joints, tendons, ligaments, and cartilage. The National Institute of Health notes that it’s a common medical problem and the leading contributor to disability globally.
However, it can be managed with consistent aerobic exercise. Running is a great aerobic exercise.
A study was carried out between runners and nonrunners to determine the impact of running on musculoskeletal pain. Nonrunners reported the highest pain level, whereas the runners reported reduced pain.
11. Manage Constipation
When you are constipated, you have a difficult time passing stool. You pass fewer than three stools per week and feel bloated and uncomfortable. It is mainly caused by dehydration and lack of exercise.
Running regularly will help stimulate your intestinal and colon muscles. It will also help you drink more water, causing you to pass stool easily and often.
Conclusion
Initially, it may be challenging to be a consistent runner. Here’s a tip that has helped me make running a consistent habit. Intentionally schedule your runs into your daily schedule.
Now, I’d like to hear from you.
Was this article helpful? Do you have any more tips on the benefits of running regularly?
Kindly comment below to encourage other runners.
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