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How Running 30 Minutes a Week Can Keep Away Your Doctor

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“Exercise is the best form of preventive medicine that keeps you away from many diseases.”

And running regularly for 5 minutes a day makes a total of 30 minutes a week, and it is a duration that is sufficient to keep you in a perfect shape.

However, duration of exercise hardly makes a significant impact on the health benefits that are associated with exercise; being regular is what matters the most.

Running, even at a speed of less than 6 miles per hour, is the best low level exercise to get you started on a more intense workout routine, or even if you don’t go on to the next level, it is enough to keep you strong enough to ward off a myriad of diseases.

For newbies, the running intensity should be moderate because intense level running right at the beginning can do more harm than good.

Running is an excellent cure of a variety of disorders. Here’s what this great exercise can do to keep you as away from doctors as possible.

  • Weight reduction

Obesity is the shortest road to illness.

It is associated with many disorders such as diabetes mellitus, hypercholesterolemia, atherosclerosis, coronary heart disease (CHD), stroke, myocardial infraction etc.

Running regularly helps to reduce weight and lower the risk of co-morbidities associated with it.

  • Anti-depressive effects

Studies have shown that regular exercise is associated with increased release of endocannabinoids in the body.

These are the “happy” hormones that induce a feeling of euphoria and happiness.

This is extremely beneficial for patients with anxiety and stress disorders. Mood swings have also been reported to improve following regular exercise.

  • Better sleep

Exercise improves both the onset and the duration of sleep. Most of the growth processes take place while one sleeps.

Proper sleep is also essential for better performance during the day.

  • Better muscles and bones

Running-induced stress provides a stimulus for increased activity of osteoblast cells that lay down more bone mass, thereby strengthening the bones.

Muscles and joints, especially the leg muscles and the knee joint, are also put to work which improves their function.

It has been reported that the risk of development of arthritis is lower in people who run compared to those who don’t.

  • Enhanced memory

People, who run even for 30 minutes a week, have been proven to be sharper than those who don’t.

A study published in Psychonomic Bulletin & Review in the year 2010 revealed better mental status and functions in people who run on a regular basis.

The senility-induced decline in memory and mental functions is slower in people who make running a part of their routine.

Researchers also noticed an overall improvement in the concentration abilities, attention and organizational skills in people who run regularly.

  • Reduced risk of cancers

A study published in the Journal of Nutrition had shown that participating in regular exercise may lower the risk of development of different types of cancers significantly.

  • Longevity

In general, people who exercise regularly, even for a short time, have been proven to live longer owing to better immune functions and better health profiles.

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