Consistency is the key to achieving success – be it with respect to physical fitness and health or some other aspect in life. How to be consistent with physical exercise? You may want to start with simple activities like running and walking to develop a regular workout routine. There are multiple health benefits of running and walking when performed right. You can gradually increase the intensity and move towards more complex workout routines.
In today’s busy lifestyle, it becomes increasingly difficult to follow an entire workout schedule. Doing intense workout for two hours one day, only to be followed by zero physical activity the next few days, does nothing but leaves you with sore muscles. Running is good for health and taking 15 minutes out from our schedules would not be a big deal. Running benefits your body by ensuring mental health in addition to enhancement of physical fitness.
What are the Benefits of Running?
All exercises, including running should be introduced gradually into our lifestyles for optimum results. Beginners should start with a 10 to 15-minute running routine (that should be fast walking followed by running) and slowly work their way up to 20 to 30 minutes. The advantage of running is that 30 minutes are enough and you need not require taking long hours out of your daily routine.
When we run regularly, certain adaptations take place in our cardiovascular, respiratory, and muscular systems which in turn account for an overall increased immunity in our body. Moreover, regular movement of the body helps prevent inflammation and boost immunity.
Health benefits of running daily may include:
- Increase in Cardiac Output
Running benefits for men and women in the morning include having a fixed schedule and starting your day feeling active. Running regularly tends to increase cardiac output. Notably, the cardiac output in untrained individuals can reach around 14-20 litres per minute.
- Increased Blood Flow
In response to the need for supplying muscles with more oxygen while running, the body increases its number of capillaries and the existing capillaries open wider than usual. The blood redistribution becomes more efficient and effective. As a result, there is an increased blood circulation in the body. This increases the number of white blood cells and antibodies in the body which are essential for keeping diseases at bay, thereby enhancing immunity.
- Helps Reduce the Risk of Heart Diseases
The benefits of running daily include a gradual reduction of stress-related hormones from circulating in the bloodstream. This decreases inflammation in the blood vessels and lowers the risk of developing plaque that may lead to heart diseases.
- Increases Lung Capacity
Running regularly activates the unused alveoli of lungs as it is a vigorous exercise and requires a lot of oxygen for the body. This contributes to an increased capacity and efficiency of lungs, which is one of the major benefits of running everyday.
- Increased Breathing Rate
In an inactive individual, the speed of inhalation and exhalation is less. That is why the mucociliary clearance capacity of the lungs and pulmonary functions reduce in the long run. In an active individual, since there’s a need for more oxygen, the breathing rate increases automatically.
This helps in not only getting rid of the waste products from the lungs but also pushes bacteria and other harmful microorganisms out of the airway. This reduces the chances of falling sick as the pathogens get eliminated from the body.
- Controls Unhealthy Fat
A lot of fitness enthusiasts rely upon running for weight loss. Benefits of running regularly may include burning of extra calories deposited in the form of fat. This controls the extra fat in the body and helps maintain a healthy body weight. One of the best running benefits is that the metabolic rate of the body gets increased. A healthy body weight also helps prevent several diseases.
Conclusion
By and large, running is a balanced physical exercise which involves all the parts of the body. You can easily avail the benefits of running daily since it is simple, less time consuming, and improves the functioning of major organ systems. Running benefits for women and men boosts overall immunity of the body which is especially essential during this pandemic.
