How does running benefit both mental, physical health?

It's a universally acknowledged fact that physical activity benefits both mental and physical health.

According to details, among various forms of exercise, running stands out as one of the most beneficial and cost-effective.

Scientific studies have confirmed that regular running can extend life expectancy and enhance quality of life. 

– Longevity and Quality of Life –

Running regularly can significantly increase lifespans due to its profound health benefits, particularly for cardiovascular health and circulation. It also improves overall physical fitness and has numerous positive effects on mental health.

These benefits can lead to a more positive lifestyle, better coping mechanisms for stress, and a reduction in negative thoughts.

A 2018 study found that runners who engage in daily or regular running have a 30% lower risk of early mortality compared to non-runners.

Another research paper indicated that running could add approximately three years to an individual’s life expectancy.

– Enhanced Sleep Quality –

In recent years, there has been growing awareness of the importance of adequate sleep, with numerous studies and articles emphasising its role in the body’s repair and healing processes.

There is undeniable evidence that regular exercise, including running, improves both the quantity and quality of sleep. An article in the American Journal of Lifestyle Medicine described this relationship as reciprocal: better sleep enhances the ability to exercise, and regular exercise improves sleep quality.

– Bone and Joint Health –

Contrary to popular belief, running can be beneficial for bone and joint health.

While there is a common notion that running may harm the knees, especially given the high incidence of knee injuries among runners, older adults who do not engage in any form of exercise suffer more from knee pain than those who run regularly.

– Weight Loss and Maintenance –

Running is highly effective for weight loss as it engages multiple muscle groups and burns more calories than most other physical activities.

You don't need to sprint like Usain Bolt to shed those extra pounds; running at a pace that suits you, especially as a beginner, can suffice.

However, longer distances may be necessary to achieve the same benefits as faster runs.

It's well known that while many people lose weight through diet or other methods, maintaining that weight loss is challenging.

Often, individuals regain the lost weight, sometimes even more, within a year and a half after stopping their diet. Experts suggest that those who successfully keep the weight off are typically those who adhere to a long-term exercise regimen, such as running.

– Strengthening the Immune System –

The relationship between regular exercise and a robust immune system has been studied for decades. Key findings include

Moderate, regular exercise strengthens the immune system, even if the exercises are not highly intense.

Intense, strenuous exercise can temporarily weaken immunity.

Consuming berries, such as blackberries, raspberries, and blueberries, supports overall health and immunity.

A 2019 study highlighted the strong correlation between physical activity and the body's defensive systems, recommending daily or regular running to bolster the immune system and provide significant health benefits.

– Mental and Cognitive Benefits –

Recent scientific discoveries have underscored the mental and cognitive benefits of exercise.

Running increases heart rate, thereby improving blood flow and oxygen delivery to the brain.

This promotes the release of beneficial neural proteins, such as BDNF (Brain-Derived Neurotrophic Factor), which supports the growth and strength of brain cells.

Studies also indicate that physical fitness correlates with a healthier brain volume, particularly in the grey matter.

Running, even when started in mid- or late life, offers protection against cognitive decline, including diseases like Alzheimer's.