Top 10 Benefits of Running & Jogging

health benefits of running — (Source: verywellfit.com)

According to the Journal of American College of Cardiology, running for 5 to 10 minutes every day reduces the risk of death from cardiovascular diseases. This showcases the importance of including the habit of running in your everyday lifestyle.

Want to know more about how running is good for health? Then, keep reading!

What Are the Health Benefits of Jogging/Running?

Running and jogging are two forms of aerobic exercises. However, the intensity is the main difference between running and jogging. Running is faster than jogging. This is because it requires more effort from your lungs, heart and muscles and uses more kilojoules. However, these two exercises share similar benefits.

Therefore, choose between the two that is comfortable for you and reap the following health benefits of running or jogging:

Please note that each of the benefits of running for health is divided into each category. Take a look at each of them to know how running is good for health:

1. Improves Cardiovascular Health

Wondering what the health benefits of running every day are?

One of the significant health benefits of running is it lowers your resting heart rate. Resting heart rate means the number of times the heart beats when you are at rest. A lower resting heart rate implies a healthy heartbeat. Hence, take 10 minutes out of our busy lifestyle and include the habit of running every day.

2. Increases Back and Knee Health

Based on the study of 675 marathon runners, running or jogging lower the chances of developing arthritis compared to ones following a sedentary lifestyle. Moreover, running also lowers the back problem as you turn older.

3. Improves Memory

According to the study published in Frontiers in Neuroscience, experts found that running or jogging increases the overall processing capacity. This implies that daily running or jogging improves your multi-tasking capacity and decision-making. Additionally, it makes you more attentive. One of the benefits of jogging for the brain is protecting it from damages due to stress and ageing.

4. Maintains a Healthy Body Weight

There is a difference in how much you lose weight in terms of jogging and running. The American Council on Exercise estimates that an individual weighing 120 pounds sheds 9.3 calories/minute while jogging. At the same time, it is 11.4 calories/minute while running. In contrast, an individual weighing 180 pounds burns 417 calories while jogging for 30 minutes. At the same time, it is 510 calories while running. Thus, losing weight depends on your weight and the speed you are running.

5. Improves Your Immunity

Running or jogging promotes white blood cells and antibodies in your body. These protect your body from developing frequent diseases. Additionally, one of the benefits of jogging for health is protecting your body from developing a short-term illness like upper respiratory infections.

6. Lowers Insulin Resistance

Exercises like running and jogging regulate glucose levels in the bloodstream. Your muscle utilises approximately 70 to 80% of glucose post-meal. Hence, maintaining muscle mass throughout your ageing is important to increase the insulin receptors. This helps in lowering the blood glucose level. Further, jogging is good for health as it decreases visceral or abdominal fat. This is one of the major causes that lead to developing type 2 diabetes.

7. Lowers the Chances of Developing Cancer

According to the National Cancer Institute, daily physical activities like running or jogging prevents an individual from developing multiple types of cancer. For example, women with inactive lifestyles are more prone to develop breast cancer than physically active women. Performing aerobic exercises like running or jogging for 150 to 300 minutes per week is beneficial to lower such risk. However, consult a reliable medical practitioner before you start exercising. He will recommend physical exercise based on your health condition.

8. Improves Sleep

Aerobic exercises improve your sleep. Proper sleep is essential to repair your body overnight. However, exercising more than the specific recommendation may not prove beneficial. It is because aerobic exercises release endorphins that may keep you awake.

9. Relieves Stress

The health benefits of jogging 30 minutes a day are it boosts your depressed mood and provides relief from stress. This is possible if physical exercises like running or jogging may secrete endorphins. This helps lift your mod. As it lowers stress, it also protects your body from its adverse effects. This includes improving cardiovascular health, digestive system and immunity.

10. Reduces Symptoms of Depression

According to Harvard Health Publishing, people suffering from depression have smaller hippocampus in the brain. Physical activity like running promotes the growth of nerve cells and improves the connection between them. This provides relief from depression. This is how running benefits mental health.

According to data published in Runner's World, approximately 25% of adults don't meet the WHO recommendation of moderate physical activity for 150 to 300 per week. This negatively affects one's overall health. Hence, keeping these benefits discussed above in mind, make sure to run or jog at your convenient time and see how running is good for health.

Frequently Asked Questions

✓ What is the best time for jogging?

There is no specific time frame to follow for jogging. It depends on your health goal and lifestyle.

✓ How much should a beginner run?

Beginners should start running 2 to 4 times per week for approximately 20 to 30 minutes/run. Although jogging is good for health, it is ideal for communicating with a healthcare professional for proper recommendations.

✓ Does running benefit your skin?

Yes. According to data published in Canada Pharmacy Online, physical activity such as running increases blood flow. It regenerates the skin cells and helps in removing toxins effectively.