What are the benefits of running? 12 effects of running every day

The effect of running is extremely good for your health and physique. Moreover, this is also a simple sport, easy to practice and suitable for all ages . So what exactly does running do?

Let’s learn 12 effects of running below to plan your workout today.

1. The effect of running helps to increase life expectancy

What are the benefits of running? Many studies have shown that running helps you live longer. A 2018 study found that runners have about 25-30% lower mortality rates than non-runners. Even if you only jog once a week, it is still more effective than if you don’t run.

Another study also showed that running can increase life expectancy by about 3 years. This benefit is due to an exercise routine that promotes heart health, glucose control and insulin for strong bones, hormone regulation and nerve support. Not only that, the benefits of running also help you reduce fat and lower cholesterol.

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2. What is the effect of running? help you increase your productivity

The effect of jogging not only helps you to prolong your life but also increase your productivity, be more active and healthy.

One study compared people in their 50s who regularly jog with those who don’t. Results after 21 years showed that the death rate in regular joggers was 50% lower than in non-runners.

What’s more, non-runners often fall ill 11-16 years earlier than runners. This means that runners tend to stay younger and healthier.

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3. The benefits of running help you sleep well

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

According to many studies, the habit of jogging will help you fall asleep faster and sleep more deeply to restore the health of the body. This is very good for people who have trouble sleeping or often wake up in the middle of the night.

The harder you exercise, the better your sleep quality will be. People who do less exercise are more likely to be sleep deprived
.

To improve the quality of sleep, you can practice jogging in the morning or in the afternoon. If you practice jogging in the evening, especially about 1 hour before going to bed, you should jog gently, not overdo it. Excessive physical activity in the evening will make it harder to fall asleep.

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4. The use of running helps relieve joint pain

What is the effect of running? People who don’t run or exercise as they get older are more likely to experience knee and back problems than those who regularly run.

One study compared 675 marathon runners with those who did not engage in physical activity. The results showed that the rate of arthritis in people who regularly jogged was lower than in those who didn’t. Other researchers also add that running does not even affect joint tissues such as the knee joint.

Another study in 2020 also found that middle-aged men who jog for long periods of time are less likely to have problems related to herniated discs.

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5. What are the benefits of running? Helps to stay in shape

Running is one of the effective ways to lose weight because it burns a lot of calories. You don’t have to run fast to lose a lot of weight, but you should run slowly to enhance the effect of weight loss. However, when running slow, you need to increase the running time more than twice as fast as running fast to see the effect.

Many people often lose weight easily but cannot maintain a healthy figure. Research shows that people who practice jogging regularly can lose a lot of weight within 6 months. After that, their body weight continued to increase, even more than when they did not run to lose weight.

Therefore, you need to persevere in running to increase the level of weight loss. The National Weight Control Registry tracked people who lost an average of 30 pounds over 5.5 years. The results showed that 90% of them exercised an average of an hour a day and 98% adhered to the diet to lose weight.

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

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6. The effect of running helps increase the immune system

Researcher David Nieman has spent 40 years looking at the link between exercise and immunity. He has found that moderate exercise combined with a diet of red, black, and blue berries can strengthen the immune system.

In addition to a diet that helps you boost your immunity, researchers also show that running can help the body fight disease, increase beneficial gut bacteria and improve antibody responses. Not only that, the habit of jogging also helps you reduce inflammation, reducing the risk of upper respiratory infections and flu.

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7. Running improves cognitive function

What are the benefits of running? The effect of running can help you increase your heart rate and blood flow, thereby increasing the amount of oxygen-rich blood to the brain.

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

Even if you start jogging in middle age or later, you can still avoid the brain regions that cause common conditions in older adults like cognitive decline and Alzheimer’s disease.

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8. The effect of running reduces the risk of cancer

What are the benefits of running every day? A 2016 study concluded that people who exercised regularly, such as jogging, had a reduced risk of 26 different types of cancer compared with people who exercised little or no.

In addition, the habit of jogging is also helpful if you unfortunately have cancer. Regular exercise not only reduces side effects from cancer treatments, but also supports your physical and mental health.

9. The benefits of running improve mental health

The effects of running not only help you improve your physical health, but also help you stay positive, such as improving your mood, increasing energy and enhancing emotional well-being.

In addition, other studies show the benefits of running can help you reduce depression. It is also an alternative psychotherapy to expensive medical treatments. A chapter in the American Psychological Association’s handbook “The Psychology of Exercise and Sports” states that exercise is particularly useful in the treatment of mental disorders, especially depression. depression.

10. Jogging reduces 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 causes diabetes to shorten the life of patients.

What are the benefits of running for people with diabetes? According to the American Diabetes Association, exercise like running can give you the following effects:

• Prevent prediabetes from developing into type 2 diabetes
• Beneficial for people with type 1 diabetes (mostly genetic)
• Prevent or reduce type 2 diabetes (often caused by a poor lifestyle)

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

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11. The effect of running reduces blood pressure

What are the benefits of running? Many studies have shown that jogging and other forms of exercise can help lower blood pressure. This is because running helps to reduce blood vessel stiffness so blood flows more easily. You’ll find your blood pressure is most significantly low after you’ve finished exercising.

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12. What does jogging do: Limit the risk of cardiovascular disease

When you run properly, the blood flow will focus on the heart, thereby prompting the heart to pump blood back to the body. This enhances the work of the heart. Besides, jogging combined with regular breathing will help prevent some heart-related diseases effectively.

Hope the information above has helped you understand what running is for. Although running every day can help you get many health benefits, you should only exercise in moderation, jogging properly to avoid injury and burnout.

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