Scientific research has confirmed that running carries multiple health benefits, including the burning of calories, strengthening of bones and the heart, and improvement in sleep.
Experts advised that the activity should begin at a slow pace, with repetition, duration and targets increased gradually. Regular practice is recommended, alongside consultation with a doctor beforehand to ensure that running is safe and suitable.
The website Verywell Health outlined the most notable health benefits of running.
Running each day may help improve cardiovascular health, as it strengthens the heart by encouraging it to pump more oxygen to the body’s muscles. Research said that this function helps protect the heart and may reduce the risk of death from heart disease.
Greater physical activity and exercise can improve the quality of sleep. One study noted that running for 30 minutes in the morning during weekdays had a positive effect on sleep, while another found that an hour of running may enhance both sleep quality and duration.
Although running is sometimes thought to cause knee and back pain, research suggests it may strengthen joints and help maintain them. It may also significantly reduce the risk of knee replacement compared with other forms of exercise. One study found that regular runners have healthier spines, indicating support for back health.
Regular exercise such as running may support the growth of new nerve cells and help counter age-related mental decline. Memory and problem-solving abilities are often stronger among those who run. It may also help protect against Alzheimer’s disease and other conditions affecting cognitive health.
Exercise on a regular basis boosts the immune system. Experts said that the physical activity such as running may promote infection-fighting white blood cells and help expel bacteria from the lungs and airways.
Running contributes to stronger bones. Studies said that runners have greater bone density than those who walk for exercise, while younger athletes may also see increased bone minerals.
It supports heart health by naturally raising breathing and heart rate, maintaining the health of the heart, lungs and circulation. Regular running may improve blood vessel function, lower blood pressure and help prevent atherosclerosis, a condition linked to heart attacks and certain types of stroke.
Many people report improved mood and higher energy levels following running. One study found that 30 minutes of running each week for three weeks enhanced mood, focus and sleep quality. Other evidence indicates that it may reduce symptoms of anxiety and depression while easing stress.
Physical activity such as running is associated with lower rates of chronic disease, while limited daily exercise increases risk. A 2022 study found that those who exercised had a significantly lower likelihood of developing cancer and heart disease.
Running may also contribute to a longer life. One study linked around two hours of exercise per week with an additional three years of life compared with those who do not run.
It may assist with weight loss, as calorie burn varies between individuals. Over time, this can lead to a calorie deficit when combined with a balanced diet. Exercise such as running also helps reduce abdominal fat.
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