Top 10 Health Benefits of Running Every Day

Top 10 Health Benefits of Running Every Day

Authored by DesiMD Doctor on 4 Mar 2016 - 09:51


Running, not walking, is a great way to build endurance, strength, enhance your body shape and mood too. Yes! Running can benefit you both physically and mentally. Experts say that running 5 minutes every day can have a dramatic positive impact on the health and well-being of the person.

Top 10 reasons why one should start running every day:

  1. Helps to lose weight: All types of exercises are good, but when it comes to shedding some kilos, it’s hard to beat running. Running encourages the body to burn more calories, with the cells seeking more energy to function, which subsequently causes the body to lose weight. High intensity exercises like running, aerobics, etc. stimulates more “after-burn” of calories as compared to low intensity exercises. Research studies acknowledge running results in greater and faster weight loss than walking. By aiding in digestion, it helps faster and better absorption of the nutrients from the food you have eaten. It also improves metabolism, therefore improving the health of your digestive system. WIth improved metabolism, running makes your cells seek more energy and this results in burning more calories which ultimately leads to weight loss. 
  2. Helps mood swings: You may be astonished to know that running not only improves your overall health, but also helps de-stress and fight depression. Running boosts the health of the body, mind and spirit making you feel more energized, even short runs are very impactful. It’s a tonic for the upset mood, low spirits. A few minutes of running every morning can do wonders to lift your spirit and keep a positive state of mind, a great way to start the day. Running helps treat depression faster than other methods of treatment, because running releases  endorphins in your body and thus elevates your mood.
  3. Boosts brain’s performance: Aerobic exercise like running is able to increase heart rate and up the flow of oxygen-rich blood in the body, including the brain. A 2013 study published in the Journal Frontiers in Aging Neuroscience discovered that short-term aerobic exercises such as running improves brain and cardiovascular fitness and cognitive ability, in aging adults who are healthy. Sedentary adults who exercise regularly can lead to an increase in brain blood flow to the hippocampus (a complex neutral structure consisting of grey matter). Regular running keeps the mind sharp and dementia away.
  4. Improves sleep quality: A 2012 study published in the Journal of Adolescent Health discovered that those who ran every day in the early morning led to considerably improved sleep. Subjective sleep quality, mood, and concentration during the day improved, whereas sleepiness during the day reduced. The study also showed that running during the day can also reduce sleeping difficulty due to its body-heating effects. Exercise is known to cause an increase in body temperature and the drop in temperature, post-exercise, may encourage falling asleep. Regular exercise like running can do more to improve sleep than even the strongest sleeping pill without absolutely no side-effects.
  5. Blood pressure: Both men and women, at all blood pressure levels can benefit from engaging in regular aerobic activity, including running. According to the American Heart Association, the benefits of running for five minutes a day can reduce your risk of high cholesterol, high blood pressure and diabetes. A study published in the European Journal of Preventative Cardiology showed that the more exercise your heart gets, the better it is at modifying blood pressure. Healthy blood pressure reduces your risk of stroke and heart attack.
  6. Reduces sensitivity to blood sugar levels: You are at an increased risk of developing diabetes when your body is overly sensitive to dips and spikes in blood sugar. According to the Journal Association Physicians India, diabetes is fast gaining the status of a potential epidemic in India. Experts from the Kowsar Medical Institute recommend that running daily can help eliminate blood sugar sensitivity, even among the diabetics.
  7. Reduces risk of cardiovascular disease: A 2014 study published in the Journal of the American College of Cardiology revealed that running for five minutes every day can reduce your risk of death from cardiovascular disease by about 45 percent. If the current trend continues, by the year 2020, the burden of atherothrombotic cardiovascular diseases in India will surpass that of any other country in the world. Devoting just a few minutes every day to moderate aerobic exercises like running, can cut your heart-disease risk by about 50 percent. According to Journal of the American College of Cardiology, modest runners suffering with heart disease had a 55 percent reduced risk of heart disease related death and overall chances of dying, was lowered by 30 percent as compared to non-runners.
  8. Great for your lungs and bones: Running increases heart rate and boosts lung function. Running regularly is probably the best way to condition your lungs. It improves the function of respiratory muscles and also causes alterations in the elasticity of lung and chest wall. Adding some variations in the running speed, can help improve the health of the lungs. Running improves bone density of your legs and hips and therefore reduces the risk of osteoporosis especially among menopause women, who often suffer from osteoporosis and arthritis. 
  9. Lowers risk of all-cause mortality: Dr Duck-chul Lee, an assistant professor in the Iowa State University said, "Running may be a better exercise option than more moderate intensity exercises for healthy but sedentary people, since it produces similar, if not greater, mortality benefits in 5-10 minutes compared to the 15 to 20 minutes per day of moderate intensity activity that many find, too time consuming." 
  10. Adds years to your life: Running not only lowers your risk of mortality rate but also adds approximately three years to your life. A study involving 55,000 participants showed that those who exercised every day lived an average of three years longer, which is more than 1.5 million extra minutes of life in exchange for just five minutes of exercise a day.

So, why wait? Get started, just a few minutes of running every day, to up your longevity and for that shapely body.


Reference:Journal Frontiers in Aging NeuroscienceJournal of the American College of CardiologyEuropean Journal of Preventative Cardiology





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