Running is known as the king of cardio. It has a very important role to play in the way we look and also helps us maintain a healthy weight. What’s more, it keeps our heart strong and makes us feel good. Even 5 – 10 minutes a day of low-intensity running is enough to extend life by several years.1
Despite these health benefits of running, it is important to note that, running is not advised in case of an injury or if you have weak knees. Pregnant women need to be cautious especially in the third trimester and must consult the doctor for any precautions to be taken.
Here are 10 reasons why you should motivate yourself and start running, irrespective of your age.
1. Prevents Cancer
Exercise or running reduces estrogen’s effect on cancer by altering how the body breaks down the hormone into either harmful or benign byproduct.2 Running regulates hormones like estrogen and insulin and lowers the risk of breast cancer by 42%.
Running can prevent cancer by keeping your body weight in check and maintaining a healthy weight.3 Endometrial cancer is also common, and maintaining a healthy weight can reduce the risk of developing it.
2. Healthier Skin
You don’t always need cosmetics to make your skin glow. Running boosts circulation to your skin increases oxygen and nutrient delivery, which gives our skin the natural glow. Enhanced blood flow also helps the skin regenerate cells and remove toxins more effectively. With cleaner pores, it lowers the chances of acne.It will also increase your confidence.
Conditions such as psoriasis and eczema often flare up with high-stress levels. The calming influence of running can help improve skin. It can also boost self-confidence.
3. Strengthens Knees And Joints
Running increases the oxygen flow and strengthens the ligaments around your joints. Women are more prone to osteoporosis so developing bone mass is more important for them. Hitting the trail also gives your bones a boost, helping to prevent osteoporosis. So, everytime you run, you are actually making your bones stronger.
4. Reduces Risk of Heart Diseases
Running is a great exercise for your heart. Women runners are at a 45% lower risk of cardiovascular mortality and have a substantial increase in good cholesterol.4 The reduction in weight, blood pressure, and bad cholesterol will lead to a healthier heart.
5. Strengthens Muscles
Strong muscles help to preserve and maintain healthy bone density. Especially for women and the elderly, bone density is important for preventing osteoporosis. Running makes your muscles strong and prevents any bone related problems from occurring in old age.
If you already have knee problems, don’t forget to consult your doctor before you start your running routine.
6. Reduces Risk Of Diabetes
A person of average weight burns about 100 calories in a mile of running. Running promotes weight loss, which is essential in case of diabetes in both men and women. If you’re at the risk of developing diabetes, running is the ideal exercise for you, as it improves the body’s sensitivity to insulin. Diabetes is known to significantly reduce by 12.1% through running.5
7. Promotes Weight Loss
Unwanted weight gain in women can be a result of stress, pregnancy, age-related metabolic slowdown or hormonal imbalance. Overweight and obesity may raise the risk of illness from high blood pressure, high blood cholesterol, heart disease, stroke, or diabetes.6 The risk of developing increases as your weight increases. The best way to stay in shape, and maintain a healthy weight, is by running.
8. Source Of Vitamin D
Running not only helps you lose those extra pounds but also helps you get the vitamin D essential for your body. Vitamin D is important for women as it keeps the bones strong, boosts your immune system and protects you against harmful diseases, even cancer.7
Running in daylight is the best, as your body can take in vitamin D, which is an added benefit.
9. Reduces Stress
Running is known to reduce stress in both men and women. It helps you relax your muscles, and also think clearly. A little exercise after a stressful day is all you need.
Mental health experts use running as a method to treat psychological disorders. Physical exertion takes the mind away from mental and emotional stress.
10. Keeps You Relaxed And In A Happy Mood
It is a form of relaxation and meditation. Any form of exercise can immediately make you feel more confident in yourself. When you feel assured in your physical health it boosts your mood and makes you feel more capable of accomplishing goals. The neurons release neurotransmitters in our brain, which helps to manage our brain activity.
Runners have fresh brain cells responsible for managing their emotions. Balance the stress hormones with endorphins, which are responsible for our moods.
|↑1||Running for health: Even a little bit is good, but a little more is probably better, Harvard Health Publications|
|↑2||Walking Lowers Breast Cancer Risk By 42%, Prevention|
|↑3||8 Ways to Prevent Breast Cancer, Siteman Cancer Centre|
|↑4||Lee, Duck-chul, Russell R. Pate, Carl J. Lavie, Xuemei Sui, Timothy S. Church, and Steven N. Blair. “Leisure-time running reduces all-cause and cardiovascular mortality risk.” Journal of the American College of Cardiology 64, no. 5 (2014): 472-481.|
|↑5||Williams, Paul T., and Paul D. Thompson. “Walking Versus Running for Hypertension, Cholesterol, and Diabetes Mellitus Risk ReductionSignificance.” Arteriosclerosis, thrombosis, and vascular biology 33, no. 5 (2013): 1085-1091.|
|↑6||Healthy weight, overweight, and obesity among U.S. adults, Centers for Disease Control and Prevention|
|↑7||Vitamin D: Health Benefits, Facts and Research, Medical News Today|