They aren’t wasting time, those guys you see on the road in your neighbourhood jogging every morning or evening. An extensive body of medical research has shown that running or jogging as an exercise improves a person’s health and fitness, thereby guaranteeing a better quality of life and increasing life expectancy.
Works so many body parts
The primary way running yields health and fitness benefits is by simultaneously working different parts of a person’s body, keeping them active and building their resilience. As a person runs, they are able to go forward courtesy of effort from the heart, lungs, brain, muscles, name it. Even the sweat glands are called into action. This gives the engaged body parts a chance to build resilience, as well as a chance to burn out old energy for a fresher intake.
Best option for weight loss
A growing body of research suggests running is the best exercise for weight loss. Here running is particularly compared with walking (the most common alternative exercise for people seeking to lose weight), and running is shown to yield almost three times as much weight loss as is yielded by walking over a given amount of time.
Requires less time than walking
The benefits of physical activity depend on three elements: the intensity, duration, and frequency of exercise. Because walking is less intensive than running, one has to walk for longer periods and get out more often to match the benefits of running. WHO recommends people to walk at least 30 minutes on five days each week, while for running they are recommended to go out for at least 20 minutes on just three days each week.
Busts stress and improves mood
Running is primarily credited with enabling one’s mind to get off burdening thoughts as one goes on the road, but also some researchers have said running reduces the production of stress-causing hormones.
General running and jogging tips for beginners
- See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven’t exercised in a long time
- Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging
- Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return
- Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity
- Allow at least two complete rest days per week to avoid over training, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
- Buy an appropriate pair of shoes
Additional information from the internet
