The health benefits of running are various. Not only losing weight, this exercise can also reduce your risk of various diseases if done regularly. Find out what are the health benefits of running.
Exercising regularly can maintain health and fitness. There are various types of exercise that you can do. One of them is running.
Running is the most common sport. Apart from being easy and inexpensive, running can also provide many benefits for physical and mental health. This sport is also suitable to be done at any time, whether in the morning, afternoon, or evening.
Various Benefits of Running for Health
When done regularly, there are many health benefits of running that you can get, including:
1. Lose weight
Running can trigger the burning of calories in the body. This of course can have an impact on losing weight and preventing obesity.
However, keep in mind that the number of calories you burn can be affected by several things, such as the speed and distance you run and how much you weigh.
2. Maintain knee health
Most people assume that running will cause the knees to become porous. However, a study actually showed the opposite result. The study states that regular running can maintain knee health.
Other studies have also shown that running can reduce the risk of arthritis in the knees and hips. However, if you have joint problems, you should first consult your doctor before starting to make running a regular activity.
3. Prevent osteoporosis
Running is known to prevent bone density loss. Thus, the bones become stronger and lower your risk of developing osteoporosis later in life.
4. Reducing the risk of coronary heart disease
Running is known to improve blood flow and trigger the production of hormones and enzymes that stimulate muscles and heart organs to work better. This is reinforced by the results of research showing that running regularly can reduce the risk of cardiovascular disease.
In addition, running for 30 minutes every day, can increase levels of HDL or good cholesterol in the body. The levels of triglycerides and fat in the body are also reduced.
5. Improve mood
Besides being beneficial for physical health, running sports, including running barefoot on grass, is also beneficial for mental health. This is because running can help produce endorphins in the body, which are hormones that play a role in fighting stress.
Therefore, running is believed to improve mood, relieve stress, and prevent depression.
Tips for Running Sports
Although it's easy and can be done at any time, it's a good idea to do some preparation before running. This is important so that you can get the maximum benefit from running and reduce the risk of injury that may occur.
Here are some things you need to prepare before doing running sports:
- Choose the right sports shoes to reduce the risk of injury.
- Warm up before running.
- Start by walking for 5 minutes first.
- Combine running and walking alternately for a few minutes
- Gradually increase the duration of your run until you are able to run without walking.
- Cool down by walking slowly so that your heart rate and blood pressure return to normal.
If it's your first time doing running, you should start slowly and do it regularly 2 times a week. As your body gets used to it, you can increase the intensity, either from the pace or distance you run.
To get the maximum benefits of running, you also need to accompany it by eating nutritious foods and adopting a healthy lifestyle.
If you have certain diseases, you should first consult your doctor before making running your regular exercise. The doctor will provide running tips according to your physical condition, so that the benefits of running can be maximized and there will be no injury.