14 Reasons Running Is The Only Exercise You Need To Stay Fit
Running not only helps you get in shape, but helps in overall fitness, affecting each part of your body, plus alleviating your mood. We list out health benefits of running that will motivate you to go for a run right now!
1. If you want to increase cardiovascular fitness, then hi-intensity exercise is the best.
Running for just an hour a week can help the arteries retain their elasticity and strengthen the heart, reducing the risk of heart disease, blood pressure and cholesterol.
2. Running gives you faster results, as you use almost double the amount of energy running than walking.
You can burn approximately 800 calories an hour running compared to about 300 calories walking. To burn the same amount of energy as running, you will have to walk about one and a half times as far and it takes twice as long.
3. You can achieve and control your weight loss for a longer period of time.
You burn about 100 calories for every mile you run. Which means it probably takes you less than 10 minutes to run off 100 calories.
4. Running increases a hormone called peptide YY, which has been shown to suppress appetite so you tend to eat lesser in the day.
When we exercise, we want to eat to replace the fuel we burnt away. But studies published in The International Journal of Obesity and PLoS One revealed that, " Runners displayed significantly lower levels of the hormone ghrelin, which is known to stimulate appetite, and elevated levels of both blood lactate and blood sugar, which have been shown to lessen the drive to eat, after the most vigorous interval session than after the other workouts."
5. Running is a weight bearing exercise.
Running helps build bones and strengthens the musculoskeletal system. It also improves join stability.
6. Regular running trains you to run easily on difficult terrain while maintaining your energy levels.
Running engages the core muscles in turn strengthening them.
7. Running will make you sleep better.
According to a study published in 1983 by Horne & Staff, "Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Exercise may also reduce insomnia by decreasing arousal, anxiety and depressive symptoms."
8. Running regularly increases stamina. So you can run faster and longer as time progresses.
By running regularly you are building your leg muscles, so you’ll be able to propel yourself further in every step you take while running. The added muscle will also assist in absorbing the impact that would otherwise put stress on your joints, thus improving stamina.
9. Running gives you glowing skin.
Running and working a sweat can boost natural oils, keeping you fresh and your skin healthy. Running and working a sweat can boost natural oils keeping you fresh and your skin healthy.
10. Running improves memory.
Running can reduce symptoms of dementia. You can improve your memory and also protect yourself against Alzheimer’s.
11. Running prevents cancer.
Women who workout intensely, reduce the risk of colon and breast cancer by 30%.
12. Running alleviates your mood.
Just a few minutes of running gets your brain to secrete the hormones – ‘endorphins’ that naturally improve your mood thus getting you out of depression and relieves stress.
13. Running improves lung capacity.
Your lungs and heart work in sync with the circulatory system to provide oxygen to the working muscles for energy production, increasing the volume, rate and exchange of gasses to keep your legs pumping.
14. Running improves your immune system.
It increases your capacity to fight off germs thus reducing illness.
*With inputs from fitness expert Althea Shah.