Furthermore, running can reverse the negative effects of a sedentary lifestyle, according to the Hindustan Times.
Running for 5-10 minutes each day at a moderate pace helps reduce the risk of death from heart attack, stroke, and other chronic diseases.
What does the research say?
A study published in 2019 in the British Journal of Sports Medicine found that jogging, even for just a few minutes each day, helps reduce the risk of premature death. Even jogging for about 7-10 minutes a day – less than 50 minutes a week, at a slow pace of just 9.5 km/hour – yields this benefit, according to Harvard Health.
The authors reviewed 14 studies, involving more than 200,000 people, to examine whether running can prevent death from heart disease, cancer, and other causes. They also tried to find out how long one should run to see the benefits.
The study followed participants for periods ranging from 5.5 to 35 years. During this study, 25,951 people died.
Beginners should start by running slowly, beginning with runs of 10-30 seconds, then walking for 1-2 minutes, and repeating this until their bodies get used to running.
The results revealed that runners, regardless of the number, had a 27% lower risk of dying from illness during the study period.
Runners also have a 30% lower mortality rate from cardiovascular disease and a 23% lower mortality rate from cancer, according to Harvard Health.
This study clearly shows that running helps extend lifespan, reduce disease, and improve overall health.
Things to keep in mind when starting to run.
Experts advise beginners to start running slowly, beginning with runs of 10-30 seconds, then walking for 1-2 minutes, and repeating until their bodies get used to running. Additionally, elderly people or those with chronic illnesses should consult their doctor about this exercise, according to the Hindustan Times.
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