hey there viewers recently there have
been a lot of fitness fads and workouts
which claimed to be beneficial for you
but there's one perfect workout which
has stood the test of time and ensured
your overall well-being the workout that
we're talking about is running the
recommended aerobic activity per week
for adults is at least 150 minutes of
moderate-intensity if you go for a half
hour run every day that's enough to meet
and even beat this requirement in
In today's video, we'll tell you about how
running every day is beneficial for your
health and why you should start
immediately some of these benefits
include improving your mood helping you
lose weight reduce chances of heart
disease and many more stays tuned and
find out more number one improves your
heart health when you run your heart
pumps more quickly this leads to the
strengthening of your cardiac muscles
similarly, your lungs expand and contract
at a faster rate when running which
forces your respiratory system to become
more powerful good cardiorespiratory
health can prevent heart disease lower
your cholesterol prevent type 2 diabetes
increased lung capacity and boost
overall immune system the better your
cardiorespiratory health the more fit
and in shape, you'll be running at least
a mile every day is an excellent way to
keep your heart and lungs working at
full capacity number 2 helps weight loss
running increases your core body
temperature and prompts it to start
shedding that extra body fat the more
consistent you are with it the more
calories you burn moreover running every
the day helps your body build lean muscles
so you get leaner and more fit over time
while your body weight remains the same
for an intense running session, you can
add some weights like backpacks a
a weighted vest or wrist weights this will
increase the number of calories you burn
during a run
number three improves bone strength
running regularly has been shown to
improve your bone health when you start
running your bones experience some
amount of stress and load running
regularly prepares your bones to bear
this additional stress which it starts
to endure regularly it also
strengthens your bones while preventing
bone trauma and injuries running also
improves the thickness of your bones and
Ward's off problems like osteoporosis
osteoarthritis and rheumatoid arthritis
it can make the bones of your hips and
spine stronger number four improves
blood pressure if your blood pressure is
already high or you want to keep away
from blood pressure problems you should
start running regularly running
regularly can improve your blood
pressure and improve myocardial function
this is because the more you run the
more exercise your heart gets the more
exercise it gets makes it better at
regulating blood pressure healthy blood
pressure also reduces your risk of heart
attack and stroke running can also lower
your systolic blood pressure which is
the top number in your blood pressure
reading by an average of four to nine
millimeters of mercury that's as good as
some blood pressure medications for some
people running along with regular
exercise is enough to reduce the need
for blood pressure medication number
five boosts your mood stepping on a
treadmill or taking the trails can
transform your mood aerobic exercises
such as brisk walking running or jogging
releases endorphins that can reduce
depression and anxiety endorphins are
the body's natural pain and stress
for the famous runner's high
runner's high is a feeling of euphoria
coupled with reduced anxiety and
lessened ability to feel pain even a
single 30-minute run or walk on a
the treadmill has the ability to lift your
the mood this can elevate you from a good
mood to a better mood or help lift you
from a depressed mood to a normal mood
number six increases your lifespan
running may be the single most effective
exercise to increase your life
expectancy no other form of exercise has
shown a comparable impact on lifespan
compared to non-runners runners tended
to live about three additional years
even if they run slowly or sporadically
in a smoke drink or overweight as little
as five minutes of daily running can be
associated with prolonged lifespans
running whatever your pace or mileage
can drop the risk of premature death by
almost 40% although keep in mind more
running may not necessarily mean more
longevity as running slowly is not
responsible for increasing your lifespan
number seven grows confidence maybe you
weren't all that great at running when
you first started maybe you could only
manage to walk the distance on your
first, try or gave up halfway that may
have been the case in the beginning but
after consistent sessions how much
progress have you made
chances are you would have improved even
if it was by the slightest margin this
can increase your confidence
dramatically when you set out on a run
no matter if it's a mile or a marathon
you set a goal running farther and
faster than before can give you a sense
of pride and accomplishment and boost
self-confidence a boost in confidence is
a great mental health benefit of running
it's even better because this morale can
be applied in other areas of your life
so you won't only be improving on your
fitness but your increased confidence
will help you in other areas as well
number eight helps you sleep better if
you're tired all the time due to a lack of
sleep running a mile every day can help
you get a good night's sleep while you
might think that tiring yourself out
automatically leads to a better sleep
it's much more complicated than that
running releases endorphins and all
those anxious thoughts that keep you up
at night we'll just start floating into
the background over time you're over
the stimulated brain learns to relax and
push away those wide-awake worries
through the magical effects of running
not to mention body temperatures can
have an effect on how easily you sleep
exercising increases your body
temperature and as you cool off after
running that change relaxes your body
and preps it for rest number nine
helps you cope with stress relief
is one of the best psychological
benefits of running you can be stressed
due to several causes such as work
family or life-changing events when
stress affects your brain with its many
nerve connections the rest of the body
feels the impact as well so it stands to
the reason that if your body feels better so
does your mind running produces
endorphins in your brain that act as
natural painkillers and also improve
your ability to sleep which in turn
reduces stress running also increases
the amount of norepinephrine in your
the body which is a chemical that can
moderate your brain stress response in
fact running gives you time to think
through your issues or avoid them for a
while which can lower your stress levels
number 10 works out your core the lower
the body isn't the only part of you that
reaps the benefits of running it's a
core carver challenging not only your
six-pack rectus abdominus but also the
deeper core muscles these include your
obliques erector spinning and transverse
abdominus those deep muscles play
important roles in stabilizing your
spine transferring power between your
swinging arms and legs and sucking in
your gut
number 11 reduces your blood sugar
sensitivity when your body is overly
sensitive to dips and spikes and blood
sugar
you're at an increased risk of
developing diabetes your blood sugar
generally drops after running and stays
lower for at least 24 to 48 hours
high-intensity running can lower your
blood sugar levels for as long as 72
hours post running regularly can
help reduce blood sugar sensitivity even
in people who already have diabetes it
can also improve your body sensitivity
to insulin, this is because when you're
running your body needs extra energy to
fuel working muscles as you run your
muscles become more sensitive to insulin
causing it to absorb more glucose from
your blood number 12
sharpens your brain running can
encourage the growth of new gray matter
in your brain that's right
you can literally expand your mind by
lacing up a pair of sneakers and going
for a run, the more brain cells your body
produces the more opportunities you have
to learn new things and remember
important information plus your rate of
learning speeds up to that means that
retaining and recalling information
becomes easier running also increases
the levels of cortisol in your body
which boosts information retention and
memorization capabilities no matter if
your student or working professional
running will benefit you equally while
we can't promise that running a mile
every day will turn you into a Nobel
Prize winner, we can say that with
the confidence you'll be more alert and
ready to learn than ever before
number 13 enhances your lung capacity
working alongside your heart is the
lungs, when you run you, need
substantially more oxygen than if you're
sedentary like let's say sitting on the
couch if you want a way to improve and
strengthen your respiratory function
getting up and running is the way to do
it as your muscles work with each stride
they demand more oxygen to generate the
required energy as a result your
breathing rate increases so that your
lungs can bring the necessary oxygen
into your bloodstream
during a run your respiratory rate
increases by 40 to 60 breaths per minute
running also strengthens your lungs and
diaphragm just like your muscles get
stronger when you lift weights with
consistent running you'll increase the
lungs intake capacity over time meaning
that eventually you'll be able to
complete the same amount of exercise
with less effort are you someone who
runs regularly what is your favorite
time to run let us know in the comments
section below
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