8 Ways Running Can Change Your Body and Brain

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

Running is a great way to improve your cardiovascular fitness, 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 whom were joggers on a daily basis, the other half were not (able to exercise but not jogging regularly). To achieve the benefits, the joggers ran at a moderate pace for 30 minutes a day, 5 days a week, for 3 weeks. The joggers 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 the 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. Exercise like running and brisk walking improves memory and concentration in children and young adults. For older adults, these types of activities provide cognitive benefits.

Calories Burned: 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 5 minutes a day can live longer. Many people worry that running too much can cause stress. But more and more research shows 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 the risk of death. Regular aerobic exercise of 30 minutes or more significantly reduces the risk of death from any cause. Exercising for an hour or more is even better. People who exercise regularly are less likely to develop cancer. The easiest way to get these benefits is to get out and start running.

Kim Uyen
(According to Insider )

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