Running for health and running for sport are two big different things. Running for health, jogging has multiple health benefits. But what are the benefits of running 30 minutes a day? Can you run for half an hour and lose weight? Today we want to go into detail about the advantages of running 30 minutes a day.
The benefits of running 30 minutes a day reach two main dimensions, mental and physical fitness. What does this mean? That the benefits are not only obtained by your body but also by your mind.
Benefits of running 30 minutes a day:
- Running loses weight. Running is one of the most effective methods to lose weight, and it also has long-lasting effects. Running for 30 minutes every day increases the daily burning of calories, thus reducing the accumulation of fat in our body.
- Running strengthens your heart and increases the number of red blood cells. Your heart, like muscles, gets stronger. Research shows that people who run just 30 minutes a day can reduce their risk of heart disease by almost half compared to sedentary people.
- When you exercise, your body releases special hormones called endorphins. These are often called “feel-good” chemicals produced naturally by the nervous system to cope with pain or stress. When the concentration of endorphins in your blood increases, you will feel a slight feeling of euphoria.
- Mental activity increases. While jogging, your brain often comes up with creative solutions to seemingly difficult problems all by themselves. Everything is due to an increase in cellular oxygenation, thus improving memory and reducing the risk of having a stroke.
- Improves immunity by increasing the level of red blood cells and haemoglobin in the blood. At the same time, it reduces LDL cholesterol levels in the blood, regulates blood sugar levels, and reduces hunger. Along with improving metabolism, all this leads to the normalization of body weight.
- Going for a run improves the body’s circulation and this translates into cleaner skin and a more oxygenated and rejuvenated body.
- Those men who were most active because they exercised and ran daily were the least likely to die of any type of cancer, especially intestinal or lung cancers.
- Studies show that running helps to partially regenerate liver cells.
- Regular running can also have positive effects on the musculoskeletal system. It is beneficial for the elderly because it prevents degenerative joint disease or osteoarthritis.
- Running boosts self-esteem, and research has shown that people who exercise daily have a more positive outlook on their bodies and feel more desirable and confident in bed.
The risks of running every day
Although going out to train daily can be a good idea, the truth is that there are also some risks that are worth knowing. And it is that we increase the risk of suffering from muscle overload, something that can cause us to feel discomfort in the muscles or pain. Not letting the body rest properly can lead to it being more weakened and, therefore, we have a greater risk of injury when we go jogging.
Experts recommend scattering the workouts so that the muscles can regenerate and the body can be fully prepared for a new sports session. Ideally, do 1 day of training and 1 day of rest to ensure that you are giving your body the care it needs.
However, there is nothing better than listening to your own body. If you feel any pain or discomfort while training, stop the activity immediately and rest. Never force it because it could be worse.