Running is the simplest, most natural form of exercise for your he alth. It gives the best results and - most importantly - costs little. Thanks to jogging, you will reduce the risk of heart and circulatory system diseases, lose weight, shape your body, but also improve the intelligence and appearance of your skin. See what else running can do.

Recreational running for he althprovides the body with many benefits. Americans have long appreciated them - there are more people running in New York than in the rest of Poland, thanks to which in the USA there has been a marked decrease in the number of heart attacks and ischemic heart diseases. By running, you can prevent osteoporosis, diabetes,heart disease , cancer, neurosis, depression and many other civilization nightmares.

By running you will escape the heart attack

Systematic jogging has a positive effect on strengthening the heart and circulatory system. This most hard-working organ performs an average of 70 contractions per minute, pumping 5-7 liters of blood during this time, i.e. 4,200 strokes per hour and 400 liters of pumped blood, and as many as 100,000 strokes per day!

And so day after day, without the slightest interruption. Over 70 years it contracts 2.5 billion times and pumps around 180,000 liters of blood. The energy that the human heart releases during its life would be able to throw it onto the moon. Like any other muscle, the heart needs to be trained to function well. Its volume in an untrained person is on average 600-700 cm3 , while in an athletic person - 1000-1400 cm3 . These statistical data translate into the effectiveness of the heart's work and paradoxically show that the heart of an untrained person has to work harder to pump the same amount of blood.

A trained heart muscle not only has less work due to its greater efficiency, but also the intervals between individual contractions are longer (40-60 beats per minute, not 70-80), so in the meantime the heart has time to full blood supply, which is especially important during exercise. Not to mention the fact that an efficient heart is much better able to supply the entire body with blood.

Watch the video: 10 surprising reasons why you should run

By running you will strengthen the immune system

People who systematically run rarely get sick, suffer from colds and infections less often and tolerate them more gently.Especially when they run outdoors regardless of the weather. This immunizes the body, toughens it and broadens its tolerance to sudden changes in atmospheric pressure. As a result, the susceptibility to depression and malaise caused by weather changes decreases.

By running, you will delay the aging process, gain a youthful figure and fitness. As numerous studies show, practicing jogging in youth makes you biologically 10-17 years younger than your peers, because your biological age does not always coincide with your record age. Increased physical activity gives the possibility of extending the life of a fit, not burdened with old disability.

Running improves your appearance and mood

Jogging works like a high-class cosmetic, because the skin of runners is younger than their age, mainly due to better blood supply.

By running, you can have an impeccable figure - you can burn about 900 calories for one hour. By the way, you will also strengthen the nervous system and increase your mental potential. You will make the brain with better blood supply and oxygenation start working at a higher speed.

Every movement has to do with the central nervous system, which is the seat of feelings, emotions and decisions. The latest scientific research confirms the beneficial effects of running on intelligence. Movement will protect you from senile dementia and Alzheimer's disease.

When you run, your brain produces endorphins, which are narcotic-like substances. "Pleasure hormones" that relieve pain, give a sense of relaxation, reduce anxiety, and have a positive effect on the state of mental balance. This is why many millions of people around the world are addicted to running.

Don't do that

Give up running if you have:

  • ischemic heart disease;
  • circulatory failure, difficult to treat;
  • Acquired and congenital valvular heart disease, especially cyanotic;
  • enlarged heart in the course of a number of diseases of the heart muscle;
  • severe heart rhythm and conduction disturbances;
  • uncontrolled diabetes;
  • hypertension;
  • excessive obesity (BMI>40);
  • acute glomerulonephritis;
  • acute forms of infectious diseases.

He alth benefits of running

  • the volume of the heart increases, the capacity of its cavities and walls;
  • the density of the capillaries of the heart muscle and other muscles increases;
  • the number and size of mitochondria (energy centers of the cell) increases;
  • overall blood volume increases;
  • the resting metabolism is accelerated;
  • blood oxygen saturation increases;
  • arteries become more flexible;
  • the heart rate decreases at rest and during moderate exercise;
  • systolic and diastolic pressure lowers;
  • physical performance increases;
  • the body's energy reserves are increasing;
  • the immune system is activated (especially with moderate efforts);
  • the percentage leaching of mineral s alts from bones is inhibited;
  • the concentration of total cholesterol is lowered, mainly the reduction of the LDL fraction (the so-called bad cholesterol) and after some time an increase of the HDL fraction (the so-called good cholesterol);
  • triglyceride levels decrease.

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Running