5 biggest health benefits of running you must know

Brian Thomas works to cover the 1,800-mile distance, all while undergoing cancer treatment(Image courtesy: Runner’s World)
 

Running is probably the easiest form of exercise that an individual can take up. Neither does it require much equipment nor are runners bound by time constraints. One could just put on the right kind of running shoes and head out for a jog for 30 minutes in that one hour of lunch break at work. It’s that simple!

Also read: 10 facts about running that will blow your mind

But why are we stressing so much on running? Well, it’s because of the numerous benefits that running offers. On that note, take a look at the top five health benefits that are an off-shoot of running!


#1 Running can reduce the risk of cancer

Running cannot be termed as a cure for cancer, but there has been sure-shot proof of the fact that it helps prevent the onset of the dreaded disease. A report in the Journal of Nutrition, which analysed over 170 epidemiological studies, indicated that regular exercise leads to a lower risk of certain type of cancers, particularly breast cancer among women and colon cancer among men.

The researchers reported that there was a noticeable decrease in the actively dividing cells or cellular proliferation in technical terms, which reduces/inhibits the formation of cancerous polyps. In other cases, where people already have cancer, running can substantially improve their quality of life while they undergo chemotherapy.

#2 Running slows down the ageing process

Huntington Beach, Surf City Marathon and Half Marathon 2017 : News Photo
Running adds years to your life

According to a study published in the Psychonomic Bulletin & Review back in 2012, regular exercises that involve running help diminish the negative effects associated with ageing such as dementia or mental decline.

Additionally, other research studies have also consistently concluded that, when it came to older adults who exercised regularly, they performed better on mental ability tests by quite a margin when compared to other unfit people of the same age category.

Moreover, older people who run and shed their sedentary lifestyles are also at a lower risk of contracting arthritis, heart disease and diabetes, thereby extending their lifespan.

#3 Running helps to strengthen bones

Running not only helps to strengthen one’s knees but other joints and bones too (Image credits: HealthiestCures.net)

Bones provide the strength and structure that the human body requires for movement and shape. When people run, there is stress caused on the bones when their feet touch the surface to propel them forward. When the brain senses this stress, osteoblasts (cells which lead to bone development) are sent across to the surface of the bone which is being affected, and start remodelling the bone in order to strengthen it.

A matrix of protein is formed in between the cells which lead to an increase in the bone density. All in all, greater the mineral density of the bone, the stronger the bone.

#4 Running makes you happy and prevents bouts of depression

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Running is known to reduce anxiety and prevent depression

Running has a positive effect on not just physical health, but mental health as well. This goes beyond just a “runner’s high” (the rush of feel-good hormones called endocannabinoids). As per a study which was published in the journal of Medicine and Science in Sports and Exercise, just a single bout of exercise, which could be as minimal as 30 minutes of pace walking on a treadmill, could bring about a positive mood change for someone who suffers from depression.

Running also reduces anxiety levels and stress, and improves sleeping patterns, bringing about a sense of calm in one’s life.

#5 Running and cardiovascular health

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Running is an excellent means of conditioning the cardiovascular system

Running is an excellent means of conditioning the cardiovascular system. Utilising both fatty acids and carbohydrates, this physical activity helps in maintaining and improving blood pressure and blood sugar sensitivity.

Typical runners tend to have an increased stamina with a slow resting pulse rate and maximum oxygen consumption. This leads to a healthier and more efficient heart when compared with non-runners who lead sedentary lifestyles, which is indicated by the fact that it pumps larger volumes of blood per beat.

It has also been found that distance running reduces a host of coronary risk factors thus bringing about a lower mortality rate.

Edited by Staff Editor