Why is running one of the best physical activities?

Why is running one of the best physical activities?

From physical health to stress, running can improve many areas of life. If you have never done this type of activity before, someone may be wondering if you should try it, the answer, for many reasons, is yes. In a study of 55,000 people, American researchers at Iowa State University found that doing this aerobic exercise three times a week for an average of just 17 minutes each time lowered the risk of death.

Running is a cardiovascular physical activity that helps the circulatory system, breathing, muscles, among other tissues and organs. Likewise, it can be indicated that with running for a minimum time and with moderate resistance, tangible results can be obtained in the long term and in a very economical way, since it can be done both in a gym and outdoors.

There are different benefits of running that will allow a better quality of life, especially if it is high density. An example of this is the US runners, who do marathons every so often to stay in running practice .

In this Síclo article you can learn how to run correctly and without errors.

Studies have also shown that running can help you feel calmer, happier, and more resilient to stress. Polish researchers found that exercising (particularly running) for 15 to 30 minutes three times a week reduced anxiety and depression and improved mood.

But how long does it take to run weekly to reap all these benefits? The answer from the World Health Organization (WHO) is that you should practice at least 150 minutes of moderate-intensity aerobic physical activity per week or 75 minutes of high-intensity activity.

There is nothing that compares to the feeling of being able to achieve a goal after months or years of hard work. Running gives you endless opportunities to challenge yourself. In addition to that it can be combined with other physical activities to avoid falling into a routine and find more motivation.

Benefits of running

Certainly running has multiple benefits, more than drawbacks. When a person embarks on the journey of becoming a runner and fully entering the world of running , the changes begin to be felt both physically and mentally. If there is still any doubt, here are a number of benefits that running brings to a person:

• Helps burn calories with each step: whether running at high, medium or very low intensity, with each run you burn calories.

• Helps weight loss: being in motion burns accumulated fat so you can reach your ideal weight.

• Keeps the body in better shape: One of the main benefits of running is the increase in aerobic capacity.

• Speeds up the metabolism: this will be seen as running becomes a constant activity so that the results are seen in the long term.

• Provides energy: when running, the body is activated and generates energy to the body.

• Improves heart health: when you run, the heart pumps faster and, therefore, blood circulation develops faster. As a result, the force on the arteries decreases, causing blood pressure to drop.

• Prevents heart attacks: by having the heart exercised, the heart rate improves, which is why numerous cardiovascular infections as well as heart attacks are being prevented.

• Keeps bones strong: Running and the way you position your legs and feet strengthen your bones.

• Prevents bone diseases: among them is osteoporosis, as well as joint infections.

• Helps brain health: by circulating blood in a favorable way, everything reaches the brain in a more fluid way.

• Oxygenates the brain: as the circulation is more fluid, it carries red blood cells that bring oxygen with them.

• Free from stress: work, problems at home, relationship problems, among other things. They are all factors that can generate stress, but when running this can be dissolved by the release of endorphins, which are better known as the "happiness" hormones.

• Fight insomnia: as it gives energy, you also spend it. This allows you to rest better at night and at a regular time.

• Tones the muscles: when running, more muscle mass is generated and helps to tone the muscles, especially the legs, calves and buttocks.

• Improves the cardiovascular system: both obesity and hypertension, diabetes or high cholesterol levels can be more easily kept at bay when running.

• Common diseases are prevented: the immune system is strengthened and this means that conditions such as the flu and cough do not occur as frequently.

• Gets you out of sedentary life: running is a way to avoid sitting or lying down in the house, in order to stay active.

• Increases self-esteem: physical changes will be noticed as long as it is constant. In addition, they will generate an internal motivation through overcoming and you will have a feeling of well-being.

• Improves the health of the skin: by burning fat, dead tissues are discarded that help to have a skin free of impurities.

• It is a good activity to socialize: this physical exercise can be done alone or in a group, there are different groups of runners who meet to practice and motivate each other. While each person finds their own specific reasons for running, the benefits are so numerous that the meeting point is a strong bond to create lifelong friendships.

• You will be able to hear better: running increases blood flow not only in the legs, but throughout the body as well as in the ear. In this way, nutrients are provided that help preserve the ear and improve hearing quality.

• Improves cartilage health: running not only improves cartilage, but also strengthens bones and prevents osteoporosis since the impact of running stimulates its regeneration.

• Prevents cancer: in a study carried out by researchers from the National Cancer Institute (NCI) of the United States and published in the journal JAMA Internal Medicine, it was shown that regular practice of physical exercise is associated with a 7% reduction in risk in develop cancer in general.

• Improves sexual life: increases testosterone levels, which, in turn, increases the sexual desire of women and men.

• You can travel and see new places: running provides the opportunity to explore some far away places or to taste the beauty of nearby places. When you enter the world of running , there is the possibility of running marathons and races in other countries or states, which will make the experience more special.

• Helps you stay more focused: Running can often trigger a cascade of positive events: feeling better, more motivated, so it's easier to focus on day-to-day tasks.

Some indications

We have already mentioned some benefits of running, but now we are going to tell you several details that you must take into account to do so:

1. Have a schedule to do it. Also, consider the level of resistance you want and the time so that it fits into your routine.

2. Have a training plan to achieve more and move forward, as well as have better results.

3. Wear the proper clothing and footwear for running so you don't run into any setbacks when you run. Find the best shoe that fits the shape of your foot and meets the requirements for the distances to be run.

4. Do not stop eating to run and always carry hydration with you.

5. Have a good diet , adapted to your needs and to help you recover what you lose.

6. Bring sunscreen if done outdoors or a hat to avoid direct sunlight.

7. Do stretching exercises before running so you don't hurt yourself.

8. Use apps to motivate yourself to run and keep track of all your activities.

9. Create a playlist with the most motivating music, this will help for solo workouts, where music will be a great stimulant and a good way to concentrate.

10. You can join running communities on social media platforms like Facebook or Instagram.

Sometimes we need a reminder of why we run. It's easy to get caught up in the monotony of a routine and ignore the glamor of running and the great benefits it has for our health. Or, on the other hand, maybe you are looking for some reasons to start running. Well, all the points covered will make starting this activity easier. It is not very difficult to find a strong reason to start running and have a healthier lifestyle.