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Running, walking, walking – benefits, harm, limitations, tipsThe benefits of running and walking for the bodyPhysiological benefits Running and walking help to:
Running and walking prolongs life A study published in the Archives of Internal Medicine found that runners live longer than people who do not run regularly. The experiment involved 1000 adults over the age of 50. They were monitored for 21 years. At the end of the study, 85% of the runners were in good physical shape, while only 35% of the non-runners remained active. Reduces the risk of heart disease A study conducted by the American College of Cardiology has shown that running or brisk walking for even 5-10 minutes a day reduces the likelihood of developing, reduces the risk of death from cardiovascular disease. Naturally increases vitamin D levels The human body gets most of its vitamin D3 (cholecalciferol) from sun exposure. Unfortunately, most moderns spend most of the day indoors. As a result, about 42% of people are deficient in the vitamin. Those who lack cholecalciferol often suffer from bone pain and muscle weakness. Vitamin D deficiency has been shown to increase the risk of dementia and Alzheimer’s disease. A study involving 382 participants showed that people with low levels of this biological substance have an increased risk of cognitive decline. Burns calories Exercise helps to utilize the energy received from food. An hour-long workout in the gym consumes about 300 calories. Running for an hour consumes twice as many calories. Health experts say that even walking on a treadmill helps you burn more calories than exercising on an exercise bike, climbing stairs, or rowing. Promotes weight loss Running can help people who want to lose weight. But don’t forget to follow a healthy, balanced diet. Good nutrition is a prerequisite for sports. Healthy food is necessary to get an attractive body shape and to replenish the body with nutrients. Reduces the risk of problems in old age People age naturally. Most people are afraid of losing their independence and suffering from immobility in their old age. Walking helps minimize the risk of problems in old age. According to a study published in the Journal of the American Medical Association, those who had a walking habit in their youth are more mobile and independent in old age. Participants aged 70 to 89 were divided into two groups. At the end of the 2.5-year study, the group that regularly exercised was 28% less likely to become disabled and 18% less likely to suffer from somatic diseases. Preserves eye health Walking is good for your eyesight. A 2013 study showed that those who walked or ran an average of 8-10 kilometers a day had a 41% lower risk of developing cataracts, age-related vision loss, or blindness. Although the exact reason for this benefit is still unknown, health experts suggest that running reduces the likelihood of type 2 diabetes, heart disease, and hypertension, which can lead to cataracts. Improves vision Aerobic exercise reduces intraocular pressure, which helps protect the retinal ganglion cells. Cardio training increases blood flow to the optic nerve and retina. Thus, daily jogging improves vision, especially in people with glaucoma. Normalizes immune defense The British Journal of Sports Medicine claims that to prevent colds, you need to do a 30-minute workout to stimulate the immune system. The study showed that runners suffering from chronic or acute respiratory tract infections had less severe symptoms compared to people who do not jog. Scientists are convinced that daily cardio training for 30-45 minutes strengthens the human immune system over time and allows for a stronger response to infection with viruses and bacteria. Improves sleep in postmenopausal women Postmenopausal women often experience hot flashes and sweating at night. According to the Fred Hutchinson Research Center, women who walk every day fall asleep much easier. Running helps to reduce hot flashes and sleep more and better. Benefits for the psyche Daily physical activity, especially in the morning, requires a person to perform small feats. When we go for a morning run, we overcome laziness and make a strong-willed effort. When a person wins over weakness, it increases self-esteem and strengthens the spirit. What does running give you? It develops self-confidence. Walking and running are individual sports. Before starting a race, no matter what distance, a person sets a goal. When you manage to run farther or faster, it gives you a sense of fulfillment and satisfaction from your achievements. Improves mood Running or walking for just 30 minutes a day can improve a person’s mood. Active physical activity activates the synthesis of certain neurotransmitters (chemical compounds) – “happy hormones”. Reduces stress levels Stress relief is an important psychological benefit of running. Rapid movements increase the production of norepinephrine, a chemical that “softens” the brain’s response to stress. Running gives you time to think about problems or switch to pleasant thoughts. People who are going through a stressful period in their lives relieve the accumulated mental stress and minimize the symptoms of depression after a long, quiet walk. Improves cognitive and mnemonic functions Active movements increase blood circulation. Improved blood circulation to the brain reduces the risk of developing problems with thinking and memory. A person who plays sports has no problems with concentration and attention span. Proper nutrition and oxygen supply to the brain reward the runner with a good memory. Relieves mental stress The lifestyle of city dwellers leads to severe mental stress. High demands are placed on a person’s knowledge and skills. Numerous forced contacts with unpleasant people lead to the accumulation of negative emotions. A modern person gets tired of sedentary, monotonous work. They are forced to perform daily household chores. Sports activities help to relieve accumulated feelings and energize. Contraindications and limitationsDoctors do not recommend intensive running in the presence of chronic and acute diseases, such as
Pregnant women should be especially careful when choosing the mode and intensity of physical activity. During pregnancy, it is optimal to give preference to long walks in environmentally friendly areas (parks, forests). Risks and harms of running The main damage from intense physical activity is associated with the possibility of injury. It should be remembered that the risk of injury is lower when walking than when running. The likelihood of injury increases with the intensity and duration of exercise, and the lack of proper training. You can reduce the risk of running-related injuries by following these tips:
For people who have not exercised regularly for a long time, it is advisable to start with walking and then move on to running. Unlike jogging, walking is suitable and beneficial for people with certain diseases of the musculoskeletal system. If you have a chronic upper respiratory tract infection, lung problems, carefully monitor your health, and avoid too much prolonged and vigorous exercise. Don’t overdo it with high-intensity and prolonged exercise. Remember, any sport requires moderation and a reasonable approach. To minimize the risk of exercise:
To get the most out of your workout, try adding strengthening and stretching exercises. Upper body strength training is important because it does not receive the necessary load when running or walking. Lower body strength training is important because it will improve the endurance of your leg muscles. Regular stretching will help to relax the muscles and avoid cramps and discomfort. |
