8 Ways Running Can Change Your Body and Brain

Running can help reduce stress, depression, improve heart health and sleep better.

Running is a great way to improve your cardiovascular health, burn calories, and build strength. As your body and mind adapt, running brings a sense of well-being, meditation, and ease.

Improve mood: A study by the University of Texas (USA) published in the Journal of the American College of Sports Medicine showed that running on a treadmill for 30 minutes can improve the mood of 40 people with major depressive disorder. Even walkers get similar mood-improving benefits. No matter how fast you run, it can have a positive effect on mood and fight depression.

Better sleep, increased concentration: In a study by the Psychiatric Hospital of the University of Basel (Switzerland) on 51 18-year-olds, half of the runners were daily runners, the other half were not (they exercised but did not run regularly). To achieve the benefits, the runners ran at a moderate pace for 30 minutes a day, 5 days a week, for 3 weeks. The runners slept better, showed signs of improved mental function, and had better concentration during the day. According to the researchers, runners of all ages can achieve these benefits.

Reduce stress: Aerobic exercise can improve your ability to cope with stress, and many of these studies have focused on runners. In a review published in the Journal of Clinical Psychology , Peter Salmon (University of Liverpool, UK) said that aerobic exercise increases levels of neurotransmitters such as serotonin and norepinephrine, which help the brain create new neurons.

Jogging helps reduce stress, — Jogging helps reduce stress. Photo: *Freepik*

Fight cognitive decline: Exercise is one of the best things you can do. Exercises like jogging and brisk walking improve memory and concentration in children and young adults. For older adults, these types of activities provide cognitive benefits.

Calorie Burn: At a speed of 8 km/h, a 72 kg person will burn 600 calories and a 90 kg person will burn 755 calories in an hour. If the speed is faster than 12 km/h, the calories burned are 860 and over 1,000 calories, respectively.

Good for your heart: Running can improve your heart health. The more people run, the healthier their hearts are. According to a study published in the Journal of the American College of Cardiology , people who run for five minutes a day can live longer. Many people worry that running too much can cause stress. But more and more research is showing that this is not a concern. People who run at least 40 miles a week have healthier hearts than those who run 12 miles a week.

Reduced risk of death: Running and other forms of aerobic exercise reduce your risk of death. Regular aerobic exercise of 30 minutes or more significantly reduces your risk of death from any cause. An hour or more of activity is even better. People who exercise regularly are less likely to develop cancer. The easiest way to get these benefits is to get out there and start running.

Kim Uyen
(According to Insider )

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