I used to just hate runners? You see them all the time in your neighbourhood. They don’t stop for anything or anyone. Well guess what, they’re healthier than you!
A 30 minute daily run can help you live longer and help to lower the risk of cancer and Alzheimer’s. Studies have shown it can also help in reducing your chances of heart attack or stroke. Running for just 30 minutes per day will also help your mental strength, help you sleep as well as being a proven method to effectively lose weight.
Running is a terrific exercise that is only gaining popularity. Did you know that in 2020 in the United States, 3.3 million people were projected to attend some sort of marathon event? In this post we have written about what Running for just 30 minutes everyday can do to your body.
If you run every day, you may live longer than those who don’t. If we want to get factual, people who run on the regular have a 27% lower risk of death. According to more research, runners tend to live an additional three years compared to people who skip out.
Studies which looked further into the claim that running can increase your lifespan found that even as little as three minutes of running around your neighbourhood can help you. So imagine what 3 minutes per day could do.
As I mentioned above, running is becoming increasingly more popular. In 2017, 24% of Americans cited exercise as the reason they started running for 30 minutes per day. One study, which lasted the span of 15 years, focused on 55,000 people and it found that running was particularly responsible for reducing your chances of heart attack or stroke. Further investigation on this showed that a 30 minute run everyday would help you live longer.
Strengthens Your Lungs
Long-distance running may not be a great first choice for natural asthmatics. But if you’re looking to build up tolerance in your lungs, running is the ideal workout. When you first begin your routine, you will notice yourself running out of breath early.
Over time your breathing will grow in sync with your feet. This happens as your lungs learn to deliver air to your bloodstream quicker.
During a run, the oxygen you breath is collected by pockets in the lungs called the alveoli. This oxygen is then transferred through the capillaries, which then transports oxygenated blood to the rest of the body. This process is called diffusion.
Over time, your lungs will become stronger and more efficient. This allows you to run for a longer period of time without getting winded.
If you have sensitive lungs, try your best to get through the run. If you fall out of your routine and stop running entirely, engaging in physical activity will get more difficult. So once you begin your routine of running 30 minutes a day, stick with it your lungs will thank you.
Improves Your Mental Health
Not only will your lungs become stronger running everyday for 30 minutes but you will also gain strength mentally. Running everyday will make you much happier. It’s mental health benefits are very well documented.
Studies have shown that running can reduce symptoms of depression. One particular piece of research focused on participants as they were broken off to do three separate exercise regimens. While all exercises improved their depressive symptoms, those who ran showed the most progress mentally.
Constantly feeling worried? Running each day can also reduce symptoms of anxiety. Some research has said that running has the same effect as certain medications. Are you having issues with your mental health? Take up an everyday running routine.
Improves Blood Pressure
Struggling with your blood pressure. One of the more notable benefits of running everyday is that you will maintain a decent level of blood pressure.
When you run, your arteries expand becoming more flexible. This allows your blood to flow without obstruction. Also known as hypertension, regular exercise in general will raise your blood pressure temporarily, only for it to lower back to normal. Experts say the quicker your blood returns to normal, the healthier you are.
Normal blood pressure is usually less than 120/80. So if you want to maintain a proper level, start a regular running routine.
Builds Your Legs
Have you ever experienced people pointing at your calves saying they’re way too skinny? It’s embarrassing isn’t it?
Well good news for you! 30 minutes running per day can give you an amazing pair of runner’s legs. But you first need to remember some rules.
The speed in which you build leg muscle depends on whether you are sprinting or simply jogging. These exercises employ two different types of muscle fibres, the fast-twitch and the slow-twitch and both have significantly different limitations.
Long distance running uses the slow twitch fibers. These aren’t as powerful as fast twitch but allow you to go long distances without getting winded. If you are sprinting, the fast twitch muscle will be used.While it is stronger, it tires out a little quicker. This is why you see sprinters with legs that look like tree trunks.
So if you’d like these kinds of legs, take a page out of their book and make your 30 minute run more of a sprint.
Lowers Your Risk of Disease
Running everyday will reduce your chances of developing certain illnesses. Remember earlier when we mentioned that it can lower your risk of heart attack or stroke? Well there’s so much more it can protect you from, including cancer. Any general exercise is said to reduce your risk of cancer.
Research has shown that physical activity can prevent the development of colon, breast, kidney, lung as well as many other types. These activities include running for 30 minutes.
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It is also said that running prevents Alzheimer’s. One study showed that people who ran 15 miles a week had a 40% lower risk of developing the disease. The physical exercise was increasing the function of their brain and improving cognitive ability.
A consistent running routine also provides your immune system with strength. For many years, researchers believed that the opposite was true.
It was thought that running too often could leave you weak and vulnerable to germs and this then left you at risk of disease. But this belief has been debunked. People who run for 30 minutes per day are actually left with a strengthened immune system.
Yes, cancer and Alzheimer’s are on many of our minds but to escape life’s worries, we often just need a proper sleep. Running 30 minutes everyday can help with this.
In 2012, a study was conducted on a group of adolescents who ran 30 minutes each morning for 3 weeks. By the end, they showed improvement not only in mood and cognitive function, but their sleeping ability.
So if you feel as if your lack of snoozing is getting in the way of your life, you should put a running schedule together.
You Lose Weight
This one benefit alone is enough to have all of us throwing on our running shoes and heading out the door. Fact running 30 minutes everyday will help you lose weight.
You just need to stick with your routine for the best results. Research has shown that runners tend to be skinnier and in better shape than people who participate in different workouts.
Now the question on most of our minds is usually just how much weight you can actually lose if i was to run 30 minutes everyday.
The results vary from person to person. First, you need to take note of how many calories you’re consuming. If you are looking to lose 1 pound a week, experts recommend cutting 3500 calories out. You can achieve a calorie deficit by eating fewer calories, or burning more while running.
Either way, you should still be watching your diet. This means smaller portions of high-fat, high-calorie foods. Add this to your daily running routine, and you will gradually see a difference when you step on the scale.
Overall we have found that just 30 minutes running per day has the most amazing health benifits but Just remember to know your limit and not overwork yourself.
A daily 30 minute run will get you in shape. But you need to remember to take the proper precautions. You need to be careful especially if running everyday that you don’t get overuse injuries.
An overuse injury is when you overuse muscle by engaging in frequent physical activity. To prevent this from happening, you need to wear the appropriate running shoes, stretch before running and increase the distance you run each week.