12 Great Benefits of Running for Only 10 Minutes a Day?

What are the benefits of running for the body? 12 effects of running in the morning

It is not by chance that running is considered the best form of exercise for the body. When participating in jogging every morning, you will quickly notice positive changes in your life and especially your health.

Have you ever thought about running?. Then surely the following, especially the last interesting one, will make you think again.

Just 10 minutes of exercise a day can increase life expectancy by 3 years, reducing the risk of dying from common causes such as heart disease or cancer by 14%. The study was published in the journal The Lancet.

Even exercising for less time helps prolong life. Researchers found that just doing moderate exercise or walking for 75 minutes a week increased life expectancy by 1.8 years, according to The Healthy. New research shows that not all exercise is equally beneficial, and that the exercise you choose can affect your life expectancy.

Researchers from Iowa State University (USA) have found that running can prolong your life the most, more than any other exercise, according to Express daily (UK).

Just running for 50 minutes a week, equivalent to 8-10 minutes a day, can protect the body from the risk of stroke, arthritis, diabetes, high cholesterol, high blood pressure and some cancers

Here are 12 Great Benefits for the Body if You Excercise Running Every Day:

1. Feel the Spirit of Excitement, Reduce Stress

What are the benefits of running? To feel the effects of running most clearly, you should exercise in the morning. Not only giving you a healthy body but also forming good habits for yourself. That is, you will go to bed early in the evening and wake up early in the morning, so that your biological clock works more scientifically, your mind is also more clear.

At the same time, the body will release an amount of endorphins and hormones that help increase energy, create an abundant source of energy for you to be more excited before entering a new working day. For a lot of people, finishing a run, showering, and enjoying the morning with the family is the best thing.

Running also helps you reduce stress or negative thoughts. Because when the mood is pent-up, too much pressure, exercise can be much more effective than spending a lot of time resting.

2. Strengthen the Body’s Immune System

One effect of jogging that needs to be mentioned is that it helps boost immunity. The immune system is considered a “shield” that protects you against diseases and viruses. Participating in regular jogging every morning is one of the ways to strengthen this “shield”.

Researcher David Nieman has spent 40 years looking at the link between exercise and immunity. He has found that moderate exercise combined with a diet of red, black, and blue berries can strengthen the immune system.

In addition to a diet that helps you boost your immunity, researchers also show that running can help the body fight disease, increase beneficial gut bacteria and improve antibody responses. Not only that, the habit of jogging also helps you reduce inflammation, reducing the risk of upper respiratory infections and flu.

3. Running Increases Life Expectancy

Running helps you live longer

Regular jogging in the morning will not only bring you positive physical and mental benefits, but also help you live longer.

Many studies have shown that running helps you live longer. A 2018 study found that runners had about 25-30% lower mortality rates than non-runners. Even if you only jog once a week, it’s still more effective than if you don’t run. 

The study followed 55,000 people between the ages of 18 and 100.

The results, published in the Journal Progress in Cardiovascular Disease, showed that a single jog extended life expectancy by seven hours. Just running for at least 5 minutes a day can help you live longer, even if you are overweight or smoke, according to Express.

And runners tend to live three years longer than non-runners. Compared to other forms of exercise such as cycling, jogging reduces the risk of premature death by 40%.

This benefit is due to an exercise routine that promotes heart health, glucose control and insulin for strong bones, hormone regulation and nerve support. Not only that, the benefits of running also help you reduce fat and lower cholesterol.

4. Jogging Helps You Sleep Better

The importance of good sleep will help you improve concentration, improve sports performance, strengthen the immune system. Sleep also helps you reduce the risk of obesity, diabetes, stroke, depression, inflammation …

According to many studies, the habit of jogging will help you fall asleep faster and sleep more deeply to restore the health of the body. This is very good for people who have trouble sleeping or often wake up in the middle of the night.

The harder you exercise, the better your sleep quality will be. People who exercise less often tend to be sleep deprived.

To improve the quality of sleep, you can practice jogging in the morning or in the afternoon. If you practice jogging in the evening, especially about 1 hour before going to bed, you should jog gently, not overdo it. Excessive physical activity in the evening will make it harder to fall asleep.

5. Good for Heart

One of the effects of jogging in the morning that I want to share with you is that it can reduce the risk of cardiovascular diseases by up to 45%. Scientists believe that, when running properly, it will increase blood pressure, which means that the amount of HDL cholesterol will also increase, which is very beneficial in improving blood sugar. Specifically, when you run, the blood flow will rush to the heart, forcing the heart to pump blood back to the body to make this organ work harder. The harmonious combination with regular breathing will help you prevent some cardiovascular diseases.

For starters, running is a “panacea” for the cardiovascular system.

According to a study in the Journal of the American College of Cardiology, just 5 to 10 minutes of jogging a day is enough to significantly reduce the risk of heart attack. If you run regularly, you can reduce your risk of dying from heart disease by up to 50%, according to Shape.

On the other hand, people who are sick, if they know how to combine drug treatment with a scientific diet and appropriate exercise, can help the treatment quickly and effectively. 

6. Running Lowers Blood Pressure

walnuts control blood pressure
Controling blood pressure to prevent stroke

What are the benefits of running? Many studies have shown that jogging and other forms of exercise can help lower blood pressure. This is because running helps reduce the hardening of blood vessels, allowing blood to flow more easily. You’ll find your blood pressure is most significantly low after you’ve finished exercising.

Although running can help you get many health benefits with regular exercise, you should only exercise in moderation. The right running habits also help you avoid the risk of burnout and injury.

7. Running Reduces the Risk of Diabetes

High blood glucose levels are a major side effect of being overweight or obese. This is also a common factor that causes diabetes to shorten the life of patients.

According to the American Diabetes Association, exercise like running can give you the following effects:

  • Prevent prediabetes from developing into type 2 diabetes;
  • Beneficial for people with type 1 diabetes (mostly genetic);
  • Prevent or reduce type 2 diabetes (often caused by an unhealthy lifestyle)
    A 2019 study found that runners had a 72% lower risk of developing diabetes.

8. Helps Keep Bones Healthy

Joging is good for bones

The benefits of running must include increased metabolism and more nutrient circulation to the bones. This makes the muscles and ligaments more supple and better able to bear the load.

When muscles and ligaments are flexible, it helps you maintain good balance and strong spine. Moreover, it also helps to produce more HGH growth hormone, increases the cartilage layer in the legs and knees and the appropriate stretching movements when you run will help improve your height significantly.

A study of nearly 75,000 athletes and walkers, found that runners are no risk for osteoarthritis, even those who run a lot. Amazingly, research shows that runners are half as likely to develop osteoarthritis of the knee as walkers, according to Shape.

9. Good for Brain

The effect of jogging can help you increase your heart rate and blood flow, thereby increasing the amount of oxygen-rich blood to the brain.

Running also improves brain health by stimulating the release of a protein called brain-derived neurotrophic factor (BDNF). This is a brain-derived neurotrophic factor that promotes the growth and survival of nerve cells in the brain.

According to Boldsky, running in the morning has many benefits. In addition to keeping the body toned, jogging also helps the brain work better. New cells are produced in the brain called neurons that aid in memory enhancement.

The Harvard Health page shows that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise than in those who don’t.

10. Jogging Helps You Increase Your Work Productivity

The effect of jogging not only helps you to prolong your life, but also increases your work productivity, being more active and healthy.

One study compared people in their 50s who often jog with those who don’t. Results after 21 years showed that the death rate in regular joggers was 50% lower than in non-runners.

What’s more, non-runners often fall ill 11-16 years earlier than runners. This means that runners tend to stay younger and healthier.

11. Running Helps to Lose Weight Effectively

Running is one of the effective ways to lose weight

Running is one of the effective ways to lose weight because it burns a lot of calories. You don’t have to run fast to lose a lot of weight, but you should run slowly to enhance the effect of weight loss. However, when running slow, you need to increase the running time more than twice as fast as running fast to see the effect.

Many people often lose weight easily but can’t maintain a fit body. Research shows that people who practice jogging regularly can lose a lot of weight within 6 months. After that, their body weight continued to increase, even more than when they did not run to lose weight.

Therefore, you need to persevere in running to increase the level of weight loss. The National Weight Control Registry tracked people who lost an average of 30 kg over 5.5 years. The results showed that 90% of them exercised an average of an hour a day and 98% adhered to the diet to lose weight.

12. Improve Sexual Physiological Function- “Love” more

Research has also shown that 20 minutes of vigorous jogging can increase sexual arousal in women.

And most interestingly, in a survey by Brooks Running, up to 66% of respondents said that couples who run together are more “in love”. Not only that, up to 50% of participants said the longer the run, the better the sex life, according to Runrepeat.

Thus, there is a reason for you to take only 5-10 minutes a day and get many great benefits.

》》》 Learn more:

How to Use Ginger to Lose Weight Quickly and Most Effectively

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