Sports medical doctor and fitness trainer Jordan Metzl ., Teaches a medical student seminar at Cornell University entitled "Prescription Movement Medicine." And when it comes to how to do this miracle -drug, "the most time-efficient exercise for most people is running," he says.
While it's not entirely clear how much walking contributes to weight loss, some studies show that it is more effective than running, while others researchers argue, "They can not overtake a bad diet "- Countless researches are based on the other health benefits.
"Today there are immediate benefits to your life today," and if you continue to do so, you can fend off more serious illnesses, says [C] Cucuzzella: MD ., A professor at West Virginia University School of Medicine and author of Run for Your Life . On average, runners can live longer anywhere from three to six years according to research.
Here are some of the biggest benefits to your body as you go down the street, path, or path.
A Sharper Brain
In a small study of young adults, seven weeks of walking interval not only increased aerobic fitness, but also cognitive flexibility ̵
In addition, "this is the only method proven to prevent Alzheimer's disease," says Dr. Metzl. In a study of 2014 people who ran more than 15 miles per week were at risk of dying of the disease over a period of eleven years, about 40 percent.
One possible mechanism: running seems to increase the levels of BDNF (Brain, Neurotrophic Factor), which stimulates the growth of new neurons Cucuzzella. Furthermore, the brains of endurance athletes seem to be differently wired suggesting that running can strengthen the neural connections associated with higher brain functions.
A Stronger Cardiovascular System
Yes, sudden cardiac deaths sometimes occur in endurance races. Overall, however, regular runners had a 30 percent lower risk of dying of heart disease over a 15-year period, found a large study of more than 55,000 people. The more moderate to vigorous you exercise, the lower of biomarkers linked to heart disease, including inflammatory compounds, C-reactive protein, and interleukin-6.
It takes more than a strong heart to pump blood through the body. They also have 60,000 miles of blood vessels that must work well to deliver nourishing, oxygen-rich fluids to your muscles and organs. Fortunately, running also helps there – the blood vessels of older athletes work as well as those of people half their age.
Your endothelial function – the ability of the tissue of your blood vessels to contract and relax properly – also seems to be improving the farther you go. A contributing factor? Running – especially when you're traveling miles out in the sun – challenges your body to produce more Nitric Oxide a powerful vasodilator, Dr. Dennis says. Cucuzzella.
Lower risk of diabetes
You run, the more energy-producing mitochondria you sprout in your cells, and the better these small power plants work. Mitochondria play a key role in the conversion of glucose into energy, in part through regulation of hormone release insulin . The more powerful the mitos are, the better your body can regulate your blood sugar and fend off type 2 diabetes, says dr. Cucuzzella.
The research supports him: Lawrence Berkeley National Laboratory scientists found that runners at six years follow-up reduced their diabetes risk by 12 percent compared to those who had not trained.
If you already have diabetes, running can improve your blood sugar control and keep you healthy longer. In a decade-long study people with the disease who ran or died died of heart and kidney disease as well as sepsis and pneumonia.
Almost every runner had to deal with friends and family members who were worried about their sensitive knees. "The idea that you'll hit your knees in the ground sounds good, but it's not true," Dr. Metzl.
In fact, large studies have shown that runners are actually lower . Chance to get osteoarthritis worse than other people – and sport does not even worsen the disease in people who already have it.
Why? The slimmer frames of the runners put less pressure on the joints and the repeated strain on the knees and hips actually strengthens the cartilage, Dr. Metzl. Recent evidence suggests that running can reduce the concentration of inflammatory chemicals involved in the development of degenerative joint disease.
Lower likelihood of developing or dying of cancer
Through regular exercise, the risk may be reduced approximately 13 cancers, Dr. Metzl. In particular, running has proven to be effective in both reducing the risk of a new diagnosis and improving the prognosis of those afflicted with the disease.
For example, according to a study published in Medicine & Science in Sports & Exercise people who kept the government's movement guidelines for running had a 61 percent lower risk of developing kidney cancer and that rate was even lower when it ran more.
Another, in the International Journal of Cancer suggested that women with breast cancer had a lower risk of dying from the disease if they walked regularly than if they were walking instead. And both activities appear to reduce the risk of brain tumor death .
Scientists are still working to unravel the exact mechanisms. Reduced hormone levels like estrogen and insulin in normal runners may play a role. Another theory supported by animal experiments indicates that the adrenaline released during running stimulates the production of immune cells with natural killer.
Slowing Down the Aging Process
It is not only runners who often live longer, but also tend to spend their later years in better health – a phenomenon known in a catchy medical sense as compressing morbidity.
In a 21-year study, runners had lower ratings in testing disability, while non-runners had significant difficulty performing at least one task associated with normal daily work.
Running can keep you younger even at the cell level. In a 2018 study published in European Heart Journa the endurance load involved in running increased both the production of an enzyme called telomerase and the length of Telomeres, DNA sequences that cap our chromosomes and protect cells from age-related decay.