IN A GYM-DRIVEN FITNESS WORLD, EXPERTS AND PHYSICIANS HAVE BEEN SUGGESTING PEOPLE TO GO OUT AND EXERCISE IN THE OPEN. WHILE THERE ARE A NUMBER OF ACTIVITIES THAT ONE CAN OPT FOR, RUNNING IS THE MOST CONVENIENT OPTION FOR ALMOST EVERYBODY. NOT EVERYONE CAN SWIM, PLAY SPORTS SUCH AS BADMINTON, CRICKET OR FOOTBALL. A GOOD RUN DOES BOTH—BURN YOUR CALORIES AND RELEASE STRESS. IT IS A WELL-KNOWN FACT THAT RUNNING IS AN EXCELLENT EXERCISE TO KEEP FIT BUT ITS MEDICAL HEALTH BENEFITS ARE LESSER KNOWN TO MANY PEOPLE. SHAMA NIMKAR, WITH THE HELP OF MEDICAL EXPERTS, TELLS YOU HOW RUNNING CAN AID YOUR HEALTH AND HELP YOU STAY ACTIVE.
Morning, evening or late night, you cannot step out of your house and not spot at least one running enthusiast or two taking a jog around the colony. Right from celebrities to CEOs, to health ambassadors participating in marathons year after year, from being a common man to a bio reading ‘runner, marathoner’, running has surely emerged to be among one of the biggest fitness trends over the last couple of years.
Ditch the gym, go for a run!
People often end up burning a hole in their pocket owing to hefty gym membership fees in order to keep themselves fit. What they don’t realise is that going for a jog everyday for an hour, can result in equivalent benefits. “As a form of cardio exercise which is easily accessible, running is one of the easiest workout routines. It is a great way to improve cardiovascular health. It burns calories and can help build strength. It can lift symptoms of depression and improve mood,” says Dr Miten Sheth, Orthopaedic Knee Surgeon, The Knee Clinic, Mumbai.
Furthermore, the health benefits of running go far beyond fitness. This exercise offers various medical health benefits that many remain unaware of. It can relieve joint pain and prolong bone health. “Running increases bone mass and helps stem age-related reduction in bone density,” states Dr Sheth. “It also
increases the strength of the ligaments and tendons,” adds Dr Bharat Agarwal, Physician, Apollo Hospitals, Mumbai.
Although gym exercises may very well help in losing weight, running does the same in a lesser span of time. “Running helps fight off beer bellies. It burns double the calories as compared to weight training workout in the gym, and is a wholesome exercise,” continues Dr Agarwal.
The happiness factor
Any form of exercise is essential to maintain good health and physique. The simple logic to losing weight is burning more calories than what are consumed. “Running is a full-body workout and one of the most vigorous exercises, so it’s definitely an efficient way to burn calories and shed those extra kilos. It is also one of the best ways to improve your stamina and metabolism rate. An increased metabolism rate is known to render to the quick burning of calories,” suggests Ishwari Patil, GNC Expert.
Many experts lend testimony to the fact that running reduces mental stress and releases chemicals known as endorphins in your body. Endorphins are what can simply be referred to as happy hormones. Most forms of exercises are known for the stimulation of these hormones in your mind and body and it is much needed, considering the arduous lifestyle that is followed by most work professionals in today’s age.
The health factor
“Running impacts on your mental health positively by boosting serotonin levels and endocabbinoids in the brain. Runners are generally calmer, happier and relaxed as compared to non-runners. Running improves sleep quality, boosts your mood and helps enhance your concentration levels. It is an anaerobic exercise which helps strengthen the heart and lower your resting pulse rate and blood pressure. It also renders to maintaining balanced cholesterol levels,” mentions Dr Agarwal.
Moreover, experts recommend jogging not only to the youth but also people in their old age. “It is a high-intensity and weight-bearing exercise, which if practiced from a young age can strengthen your joints. It is never too late to start exercising. For those on the older side, I would recommend you to start with a brisk walk and slowly progress to jogging and then running,” adds Patil. Many people are seen experiencing joint pain in their early 40s. Running is an exercise that can prevent ailments such as arthritis and osteoporosis, as it helps improve bone health and is extremely beneficial in the long run.
Rise and shine!
With a hectic schedule that needs individuals to rise early in the morning and travel to their work places, it becomes difficult for them to begin their day with exercise. Hence, we see an increasing number of youth resorting to sessions of evening workouts. May it be hitting the gym, going for a jog or any other form of sport activity, youngsters head straight for a workout session post work and only then do they head back home.
However, it is said that an early morning run keeps you active all day long especially because the morning rays from the sun are known to impart an abundant supply of Vitamin D. As we know, Vitamin D offers various benefits like nurturing brain health, aiding weight-loss and boosting your immunity system. Hence, it is advised to exercise early in the morning to avail these benefits. Lastly, a daily dose of oxygen in the morning will prolong your heart-health as the pollution levels are relatively low in the morning as compared to the rest of the day. Inhaling fresh air is good for your lungs.
Long-term benefits
Explaining the long-term benefits of running, Dr Sheth says, “It keeps you fit, increases endurance, improves cardiovascular health and fends off depression. Running helps you live a long and healthy life.”
“It also prevents diabetes. Running contributes to the overall health and fitness of your body. It keeps your respiratory system running smoothly, balances cardiometabolic functioning, strengthens bones, joints and ligaments, improves mental health and keeps a control on your weight. It builds tenacity, enhances concentration levels, sharpens your grasping power and increases mental toughness. These changes translate into every area of your life, making you a more goal-oriented person,” concludes Dr Agarwal.
Clearly, one does not need to spend a fortune on their gym training. A run a day is sure to keep that excess weight at bay!
