Do you feel out of shape? Do you lose your breath while climbing the stairs? Do you feel depressed, anxious, or tired most of the time?
Don’t worry! There’s one simple habit that will improve your physical and mental health.
You can turn things around by adding 25 – 30 minutes of running to your daily routine. According to research published in the Journal of the American College of Cardiology, regular running prevents cardiovascular diseases, helps in weight loss and prevention of type 2 Diabetes. Aside from physical health benefits, it also restores the natural balance of your mind by alleviating mood and offering a sense of accomplishment.
The best part about running exercises is that you don’t need to wait for weeks or months to get the results. All you need is a good pair of shoes and you will start to see the improvements in physical and psychological health in just a few days.
Here are a few running benefits that you will get within a month:
Your mental health will improve.
Running doesn’t only improve your physical health. It also plays a role in improving your mental health. According to a study published in Medicine and Science in Sports and Exercise, a regular running session will help you better cope with workload pressure and anxiety.
Completing a running session when you are down lifts your mood instantly. It boosts your self-esteem and makes you more confident as you achieve your fitness and weight loss goals. Moreover, it is the perfect cure for mild depression. You will feel the difference in your personality within a few regular running sessions. So gear up and get running.
Improved lung capacity.
Regular running sessions also improve your lung capacity. According to research by “The Lore of Running” author Dr. Tim Noakes, running helps you control and increase your lung capacity by 5-15%. This aerobic exercise makes your lungs stronger.
According to Norman H. Edelman, MD, chief medical officer of the American Lung Association (ALA), regular running can help you get more out of your lungs. It adds to your cardio respiratory fitness that makes it easier for the lungs to supply an adequate amount of oxygen to the heart and the muscles.
Regular running is mainly recommended to people with chronic lung diseases or the ones who have recently quit smoking. Majority of these patients report relatively improved respiratory health within a month of regular running.
Improved cardiac health.
Regular running is the best workout for your heart. It improves blood circulation and prevents heart attack, stroke and high blood pressure. Recently another study published in the Journal of American College of Cardiology also revealed that the people who run on a regular basis have 45% lower chance of dying from cardiovascular disease. According to the study, the people who run for just five minutes each day reduce their risk of heart failure in half. Another 40 minutes of running for three or four times a week can help you control or lower your cholesterol levels within a month.
Running helps in weight loss.
According to research conducted at the Medical College of Wisconsin in Milwaukee, an average runner burns 800 calories by running for an hour.
This means you can burn 24000 calories in a month by running every day for an hour. You will start to see the difference within a few weeks. You will lose weight, build lean muscle, and change your body composition. If you are overweight, regular running exercises will also do wonders for you.
Get glowing skin.
Cardiovascular exercises like running can do wonders to your skin. Women with skin problems like mild acne and eczema have noticed significant clear up after running three times a week for 45 minutes within 2-3 weeks. According to Dr. Emma Wedgeworth, consultant dermatologist and British Skin Foundation spokesperson, running exercises boosts blood circulation in the skin. The increased oxygen and nutrient supply to the skin results in the immediate post-exercise glow. This nutrient-rich blood regenerates dead skin cells and remove harmful chemicals from the skin. It also helps to regulate comedogenesis or the first stage of acne.
Running improves your sleep pattern
According to a study published in the Journal of Adolescent Health, running exercises are proven to promote better sleep. Improved sleep pattern means that you wake up fresh. When you wake up fresh, you feel more productive. When you feel productive, you get more things done. You don’t need to wait for a month for these results. You will see the improvement within a couple of sessions.
If you are suffering from sleep problems, make the regular running session a part of your routine. Don’t take prescription pills to cure insomnia. Put your running shoes on and step on the running track.
Improved stress resistance.
Stress is the root cause of the majority of our health issues. It can lead to obesity, cardiovascular diseases, and depression. Therefore, it’s important for you to indulge in activities that relieve your stress. Running is one such activity that can offer instant stress relief. According to a research from the University of Georgia, running for an hour is three times more effective than sitting on the couch to relieve stress.
When you run, your body releases feel-good hormones. These hormones reverse the damage that an unpleasant experience has caused to your brain. Try running daily for a month and observe the significant improvement in your stress resistance.
According to a 2015 study by the University of Montreal and various scientific researches, running stimulates the release of endorphins. Endorphins are feel-good hormones that the body releases to make you feel happy. Your body releases the same hormone when you run causing a so-called “runner’s high”.
It also reduces the release of chemicals that aggravate depression. This is the reason why people who run are more patient, humorous, good-tempered, and easy going. Running exercises instantly uplifts your mood so you don’t have to wait for a month for the results.
Running relieves anxiety.