Running is a simple and affordable physical activity that offers numerous benefits to physical and mental health. For starters, just a good pair of sneakers and comfortable clothes. Unlike other modalities that require equipment or tuition in gyms, running is an economic option that can be practiced anywhere and anytime. Then check out the benefits of the activity!
1. Improves cardiovascular health
Regularly Strengthen the heart and improves blood circulation, reducing the risk of cardiovascular disease. According to research published in the scientific journal British Journal of Sports Medicine10,000 steps per day may pose a 39% lower risk of death and decrease the chance of emergence of cardiovascular disease by 21%.
2. Assists in weight loss
Running is an effective way to burn calories and lose weight, especially when combined with a balanced diet. A research published in Obesity Reviews highlights that aerobic training is more effective than resistance training for weight lossfat and visceral fat.
However, it is valid to remember that strength exercise is important to strengthen the body and help prevent past injuries. “Therefore, the ideal is to combine both types of training,” explains Nataniel Viuniski obesity nutrologist, member of Herbalife’s Advisory Board.
3. Helps strengthen bones
The impact burden during the race stimulates bone mass formation, contributing to the increase of bone mineral density and, consequently, to prevent osteoporosis, according to analysis published by the BioMed Research International.
4. Help in mental health
The passes too release endorphinsknown as hormones of happiness, which can improve mood and help reduce the symptoms of anxiety and depression. An analysis of International Journal of Environmental Research and Public Health It states that running can be as effective as treatment with medicines for mild to moderate depression.
5. Reduces stress
The study of International Journal of Environmental Research and Public Health It also states that the race contributes to decrease cortisol levels (stress hormone). “This is because the activity encourages the release of myocytochins, endorphins and other neurotransmitters that promote a sense of well-being,” explains the nutrologist.
6. Increases longevity
People who run regularly tend to live longer. Research published in Progress in Cardiovascular Diseases showed that corridors They have a 3 -year life expectancy than those who do not practice this type of exercise, regardless of the speed or distance traveled. This is attributed to the combination of cardiovascular, muscle and mental benefits.
7. Improves sleep
Running can help improve the quality of your rest, as well as other types of exercise, helping to fall asleep faster and have a deeper sleep, as a survey published by Cureus Journal of Medical Science. “But it is important that physical activity is regular to get the benefits and practiced away from resting time, as the effect may be opposite,” warns nutrologist Nataniel Viuniski.
8. Strengthens the immune system
A Running can be a great ally of the immune system, making the body more resistant to infections. According to the research published in the Journal of Sport and Health Sciencemoderate to vigorous aerobic exercises for less than 60 minutes (an average of 30 to 45 minutes) increases recruitment and circulation of the best defensive cells of the immune system, helping to combat pathogens.
9. Improves the cognitive function
A study published in Frontiers in Neuroscience revealed that aerobic exercises, such as running, increase the volume of the hippocampus, an area of the crucial brain for memory and learning through neurogenesis (formation of new neurons). In addition, regular physical activity is associated with a lower risk of cognitive decline in the elderly.
Participate in racing groups Or events such as marathons and street races can increase socialization opportunities, as well as being an extra source of motivation. In addition, the most experienced corridors often become models and sources of inspiration, strengthening the ties and motivation in the group.
11. Helps maintain stable blood pressure
Running regularly helps reduce blood pressure. This is what a study published by the editor of Books and Scientific Magazines points out Springer Nature. Research shows that racing frequently reduces RBP (retinol binding protein) – responsible for carrying retinol (vitamin A) from the liver to other body tissues – in people with hypertension, although the effect varies according to the intensity of the exercise.
12. Improves fitness
A study published in the academic magazine Peerj states that practicing outdoor running, compared to the treadmill race, improves the fitness of recreational male young people. As described in the research, “both overall race) and TT (treadmill race) improved physical fitness and reduced the percentage of fat.”
By Marília Alves and Edicase Writing