In recent years, more and more people have been going out for a run in an effort to improve their health and find harmony with themselves. But what are the real benefits of running that we can experience? Spoiler: substantial. Read more in the article.
Running and heart health: how regular jogging supports cardiovascular health
Running has a significant impact on cardiovascular health. Regular jogging increases the elasticity of blood vessels, which helps to lower blood pressure. Studies show that people who jog three times a week have a 45% reduction in the risk of developing hypertension.
The benefits of jogging for the heart are obvious:
- Increased vascular elasticity: Regular jogging helps to strengthen vascular walls and increase their elasticity. This helps the circulatory system to better cope with pressure changes, reducing the risk of cardiovascular disease.
- Lower blood pressure: Running three times a week can lower blood pressure by 10-15 mmHg, which is especially important for people with hypertension.
- Strengthening the heart muscle: Regular exercise makes the heart stronger and more efficient, allowing it to pump blood with less effort. This manifests itself in a lower resting heart rate – down to 50-60 beats per minute in experienced runners, which is a sign of healthy heart muscle.
- Stabilisation of heart rate: A trained heart works more economically, which helps to maintain a stable heart rate even under stressful situations.
- Improved circulation: Running stimulates blood circulation, which ensures a more even supply of oxygen and nutrients to all organs and tissues.
With each run, a person strengthens their heart, helping it to work more efficiently and for longer.
Effects of running on immunity: myth or real help for the body?
Running has a positive effect on the immune system, helping the body to better resist infections and reducing the risk of catching a cold. Studies show that people who run regularly are 30-50 per cent less likely to get flu or acute respiratory infections. Jogging in the fresh air is particularly beneficial, as the lungs receive more oxygen and the metabolism speeds up, helping the immune cells to find and destroy pathogens faster.
These effects are particularly noticeable with moderate physical activity: it is important not to overdo it, as excessive exercise can weaken the immune system. The benefits of running are in strengthening the immune system and maintaining its efficiency.
Running and the brain: how jogging helps you think and make better decisions
Regular jogging has a positive effect on brain activity, improving memory and concentration. Running increases the amount of neurotrophic factors that stimulate the growth and development of neurons. Studies show that people who jog have improved cognitive function, better problem solving and higher stress tolerance.
Interesting facts about the benefits of running:
- Fact 1: During running, there is an increase in blood flow in the brain, which helps in better supply of oxygen and nutrients to the brain.
- Fact 2: Running helps reduce the risk of dementia by 30 per cent, especially in older people.
- Fact 3: Regular jogging can increase the volume of grey matter in the brain, which helps improve memory and learning ability.
Famous people who have experienced the benefits of jogging:
- Bill Gates – the entrepreneur takes regular morning jogs to maintain performance and concentration.
- Oprah Winfrey – one of the most influential women in the world who also uses running to maintain her physical and mental health.
- Tom Hanks is an actor who shares his experience of running, noting that it helps him cope with stress and keep fit.
After jogging there is a release of endorphins – happy hormones, which helps to improve mood and relieve stress. This is a kind of natural therapy that helps not only to improve health, but also to develop mental abilities.
Running and joints: harm or benefit?
There is a perception that running has a negative effect on joints, but this is not always true. In fact, proper running technique and quality shoes can significantly reduce the stress on joints and ligaments, helping to strengthen them. Studies show that people who run regularly have a much lower risk of developing osteoarthritis than those who lead sedentary lifestyles.
Running can be a beneficial practice if you do exercises to strengthen the muscles and ligaments that provide stability to your joints. It is important to avoid overexertion and watch your technique so as not to cause harm.
Running as a source of good mood
During jogging, the body releases endorphins – hormones that boost mood and create a feeling of euphoria. This phenomenon is often referred to as “runner’s euphoria”. Studies show that 20-30 minutes of moderate jogging can significantly reduce anxiety and depression, improving overall emotional well-being. Running benefits not only through endorphins, but also by improving sleep, reducing stress levels and boosting self-esteem.
Running is for everyone, from women to the elderly
Running is good for women and men in different ways. For women, it helps to maintain hormonal balance, reduce the risk of osteoporosis and improve mood. For men, it is an excellent way to improve the cardiovascular system and maintain muscle tone. Differences in training approaches are due to physiological features.
For beginners and older people, running should start with moderate loads and gradually increasing distances. For older people, it is a way to keep active, improve coordination and reduce the risk of cardiovascular disease. For beginners, it is important to choose the right shoes, soft ground and start with walking, gradually progressing to light jogging.
Conclusion
Physical activity is a means of maintaining health, good mood and longevity. Regular jogging strengthens your heart, boosts your immune system, improves your mood and even helps develop brain activity. It’s time to start getting the benefits of running and feel the difference!
The practice consists not only of movement, but also of working with breathing. Pranayama techniques focus on controlling the rhythm and volume of inhalation and exhalation. This normalizes the respiratory function, increases tissue oxygen saturation and reduces heart rate.
Every movement in yoga is a step towards yourself. This is not a sport, not a physical activity, and not a religion. This is a recovery technology. Through exercise after exercise, inhalation after exhalation, the body begins to live in a different way. Everyone has their own reasons for practicing yoga: tiredness, fear, overwhelm, lack of rhythm. Practice makes perfect, but the rewards are endless. Every morning becomes easier, the body becomes lighter and the mind clearer.