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Running 30 minutes a day.. 6 benefits that could change your life

 Running 30 minutes a day.. 6 benefits that could change your life

Running is one of the most popular types of sports. It is an easy sport to apply, and anyone can practice it anywhere, and it has many benefits

Not only does running help improve cardiovascular health, burn calories and boost blood circulation, but it can also improve your mental health

Running for only 30 minutes a day may significantly improve your health, from strengthening the bones to enhancing the psychological state

What does running 30 minutes a day do

burn calories

Exercise is great for our health, running can make you sweat heavily, and even if you stick to a slow pace, you'll still burn calories

Depending on your weight and height, you can burn 220 to 400 calories by running for just 30 minutes

bone strengthening

“Continuous running for 30 minutes per day provides relatively low stimulation to the neuromuscular system compared to other types of activity such as resistance training, so strength gains are small at best,” says Richard Blagrove, lecturer in physiology at Loughborough University

However, this does not mean that jogging daily will not lead to any gains, especially if you are just starting out. Blagrove adds that individuals who have never run before and who start running most days of the week will have some (small) improvements in strength in the first few weeks

Improve cardiovascular health

A study from the Journal of the American College of Cardiology revealed that running, even 5-10 minutes a day at slow speeds, such as 6 mph, is associated with a significantly lower risk of death from all causes and from cardiovascular disease

A study from the journal Hypertension showed that 30 minutes of moderate exercise during the day can help lower blood pressure in older adults who are overweight

Better mental health

The latest study from the International Journal of Environmental Research and Public Health shows that even a 10-minute run can improve mood

"Regular running interventions have often led to improvements in mental health outcomes in healthy and mentally ill adults," says Claire Stephenson, a senior lecturer in the behavioral aspects of physical activity and health at Loughborough University

Weight loss

Many people struggle to maintain their weight, but, along with a healthy diet, moderate aerobic exercise, such as running, can be a really effective way to maintain and lose weight

A study by the University of Copenhagen showed that 30 minutes of daily training resulted in the same amount of body mass loss as training for 60 minutes a day

better sleep

A study published in the British Journal of Sports Medicine revealed that 75 minutes of running (or 150 minutes of walking) each week, eliminated the consequences that a lack of sleep can have on mortality

Researchers believe this is because moderate aerobic exercise increases the amount of deep sleep. This is an essential process that helps the body and mind regenerate, explains the Johns Hopkins Sleep Center, which should explain the range of health benefits


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