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? Starting with simple activities like walking and running benefits when it comes to being regular than 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. Taking 15 minutes out from our schedules to go for a run would not only ensure physical fitness but also improve mental health.
Why Running is Good for Health
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.
1. Increase in Cardiac Output
Running regularly tends to increase cardiac output. Notably, the cardiac output in untrained individuals can reach around 14-20 litre per minute.
2. 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.
3. 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.
4. 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 running benefits.
5. 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.
6. Controls Unhealthy Fat
A lot of fitness enthusiasts rely upon running for weight loss. Regular running helps burn the 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.
By and large, running is a balanced physical exercise which involves all the parts of the body. It is simple, less time consuming, and improves the functioning of major organ systems. Running benefits you in several ways and boosts your overall immunity of the body which is especially essential during this pandemic.