Does running and walking have health benefits? | 3 min read

Running and walking improves mental and physical health. When you run or walk, endorphins and serotonin, chemicals that may enhance mood, are released in your body. Regular running or walking can improve mental health, memory, and learning. Running 5 to 10 minutes daily at an average speed also helps reduce the risk of heart attacks, strokes, and other common diseases.

What are the health benefits of running and walking?

–        Better cardio health. Walking, running, or jogging is one of the best cardio exercises. Runners lower their chances of dying from heart disease by half. It also reduces your resting heart rate, the number of times the heart beats per minute at rest. It is an important indicator of overall health and fitness. The lower the rate, the more efficient the heartbeat.

–        Better sleep. Quality sleep is essential for good health. Exercise can help you get better sleep and rest, which leads to more energy during the day, but running or walking late in the day may interfere with how well you sleep at night; try to avoid it.

–        Improved knee and back health. People who walk or run have a lower arthritis rate than other people. The runners’ knees and backs are positively affected. The more you run or walk, the lower your odds of back problems as you age.

–        Improved memory. If you have problems with your memory, start walking or running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat. It can boost the size of your hippocampus, the part of the brain responsible for memory and learning.

–        Fewer colds. If you start to feel a little off, running or walking can trigger your immune system to help you feel better. By doing aerobic exercises like running or walking at least five days a week, you lower your odds of upper tract respiratory infections by 43%.

–        Better mood and energy. Many people run and walk because they want to feel better. Exercise helps boost your mood, concentration, and overall quality of life.

–        Lower risk of developing cancer. Running or walking helps you maintain a healthy weight. Being overweight or obese is linked to 13 different types of cancer.

–        Lower risk of developing neurological diseases like Alzheimer’s and Parkinson’s. Running and walking directly benefit brain cells by increasing blood and oxygen flow in the brain. People who ran over 15 miles per week had a 40% lower risk of dying from Alzheimer’s disease.

What are the tips for healthy running and walking?

– Eat a healthy and balanced diet.

– Don’t run or walk right after eating.

– Drink plenty of water before, during, and after your run or walk.

– Turn your music up sparingly. Stay alert and aware of what’s around you.

– Wear reflective clothes if running or walking early in the morning or late in the evening.

– Tell someone where you plan to run or walk and when you expect to be back.

– Avoid isolated and dangerous areas.

– Take regular breaks to let your body rest.

– Stop and get medical care immediately if you get injured while running or walking.

Running and walking have many health benefits; when you run or walk, your heart pumps and this enhanced blood flow delivers more oxygen to muscles all over your body. Regular running and walking lead to better cardiovascular stamina and reduce lung demand, enabling your body to use energy more efficiently.

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