Scientific studies reinforce the health benefits of this type of physical activity
Running is a simple and accessible physical activity that provides numerous benefits to physical and mental health. To practice it, you just need a good pair of sneakers and comfortable clothes. Compared to other types of exercise that may require equipment or gym memberships, running is an affordable option that can be done anywhere, anytime.
Furthermore, the practice also offers numerous benefits for physical and mental health, supported by scientific studies. Below, check out some of them!
1. Improves cardiovascular health
Run regularly strengthens the heart and improves blood circulation, reducing the risk of cardiovascular disease. According to research published in the scientific journal British Journal of Sports Medicine, 10,000 steps a day can represent a 39% lower risk of death and reduce the chance of cardiovascular disease by 21%.
2. Helps with weight loss
Running is an effective way to burn calories and lose weight, especially when combined with a balanced diet. Research published in Obesity Reviews highlights that aerobic training is more effective than resistance training weight lossfat and visceral fat.
However, it is worth remembering that strength exercise is important to strengthen the body and help avoid injuries when walking. “Therefore, the ideal is to combine both types of training,” explains obesity nutritionist Nataniel Viuniski, a member of the Herbalife advisory board.
3. Helps strengthen bones
Impact loading during running stimulates bone mass formation, contributing to an increase in bone mineral density and, consequently, preventing osteoporosis, according to the analysis published by BioMed Research International.
4. Helps with mental health
Even the past release endorphins, known as happy hormones, which can improve mood and help reduce symptoms of anxiety and depression. An analysis published in the International Journal of Environmental Research and Public Health states that running may be as effective as drug treatment for mild to moderate depression.
5. Reduces stress
The study in the International Journal of Environmental Research and Public Health also states that this exercise helps reduce cortisol (stress hormone) levels. “This is because activity stimulates the release of myocytokines, endorphins and other neurotransmitters that promote a feeling of well-being,” explains the nutritionist.
6. Increases longevity
People who run regularly tend to live longer. Research published in Progress in Cardiovascular Diseases showed that runners they have a life expectancy 3 years longer than those who do not practice this type of exercise, regardless of the speed or distance travelled. This is attributed to the combination of cardiovascular, muscular and mental benefits.
7. Improves sleep
Running can help improve the quality of your rest, as can other types of physical exercise, helping you fall asleep faster and have a deeper sleep, as demonstrated by research published in the Cureus Journal of Medical Science. “But it is important that physical activity is regular to obtain the benefits and practiced away from rest times, since the effect can be the opposite”, comments Nataniel Viuniski.
8. Strengthens the immune system
A running can be a great ally of the immune system, making the body more resistant to infections. According to research published in the Journal of Sport and Health Science, moderate-to-vigorous-intensity aerobic exercise for less than 60 minutes (an average of 30 to 45 minutes) increases the recruitment and circulation of the immune system’s best defensive cells, helping to fight pathogens.
9. Improves cognitive function
A study published in Frontiers in Neuroscience revealed that aerobic exercise, such as running, increases the volume of the hippocampus, an area of the brain crucial for memory and learning, through neurogenesis (the formation of new neurons) . Additionally, regular physical activity is associated with a lower risk of cognitive decline in older adults.
10. Promotes socialization and motivation
Attend running groups or events such as marathons and road races can increase socialization opportunities, as well as being a source of extra motivation. Additionally, more experienced runners often become role models and sources of advice, strengthening bonds and motivation within the group.
By Marília Alves
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
