Running is free, easy and reduces the risk of heart disease and early death. But are the health benefits of running greater than those of other activities, such as troubling, cycling or swimming?
According to the analysis in the Progress Journal of Cardiovascular Disease, people who practice running live three years longer than those who do not run. You do not even have to run fast or long to see the benefits. You can consume alcohol, smoke cigarettes, overweight, and yet reduce the risk of premature death from 25% to 40%. The authors of this review claim that no other exercise has such an impact – an hour of run increases your expectation of life for 7 hours. Regular running will not make you immortal, but according to the evidence, the effect of prolonging life is greater than biking or swimming. Two of the authors of the analysis were also involved in a study published in 2014 that found that only 5 to 10 minutes to run daily at a speed of less than 9.6 km per hour reduces the risk of heart disease and early death. This is considerably less labor than the recommendations for 150 minutes of exercise per week – most people ignore.
Solution: How to run and to use all benefits from it
The best exercise is the one you enjoy and want to do. To run is cheap and easy (you just get out of the house and start running) and vigorously. Even ordinary jogging is considered a great exercise. The difference between running and jogging is in the fast: when you run the speed should be over 9.6km per hour, and all this is considered to be jogging under this speed. If you miss time, you only need half to run and to get benefits from other sports. Another result from this analysis is 105 minutes walking to get results or benefits of a 25-minute running.
There are rare and tragic cases of death during running, but the risk of death from a sudden heart attack or stroke is twice as high in those who do not run at all. To avoid pain in your knees (and you cannot always avoid it, it sometimes just depends on the position of the knee itself), run on softer surfaces, do exercises to strengthen the muscles in your legs, avoid uphill and hill and run in comfortable shoes. But Brelentin argues that there is no evidence that running increases the risk of osteoarthritis on the knees.
Running should increase temporarily and rapidly in stages up to a maximum of 48 km per week. Brelentin says people who have in practice to run are more elastic, have a lower level of body fat and smaller size than those who practice other sports. Running is particularly good when losing fat deposits around the stomach. It takes only 30 to 60 minutes a week to feel the benefits of running.
Related article: http://time.com