Running is a simple form of exercise which is suitable for all ages. The benefits that running brings in terms of the physique are easy to see. But not everyone knows, running helps to reduce the risk of dying.
Is running really associated with a lower risk of dying?
According to the World Health Organization, about 3.2 million deaths a year are caused by people who are not physically active.
One study was conducted on a total of more than 230,000 people between 5.5 and 35 years. The study compared participants in running groups with those who were not running.
The results showed that runners had a 27% lower risk of premature death from any cause than non-runners, and a 30% and 23% lower risk of premature death from cardiovascular problems or cancer respectively.
Lead researcher Eljko Pedisic, professor at Victoria University in Melbourne, told CNN: “Our finding is about it being able to motivate individuals who are not physically active to start. running and actively active individuals continue this. ”
“Any amount of running, even just once a week, is better than not running, but a higher running dose may not necessarily be associated with a greater risk of death.”
Through this study, he added, he hopes doctors and health professionals can promote running, encouraging them to become a “healthy lifestyle” for everyone. However, advice should be case-specific, depending on the health of each person, as running may not be suitable for everyone.
Thus, it can be concluded, at any amount of running, it is still linked to a similar reduction in the risk of early death.
Running helps to reduce the risk of dying from common diseases
Running, with its great health benefits, contributes to reducing the risk of death in some extremely dangerous diseases such as stroke, cancer, dementia, etc.
Stroke and heart attack
The study, published in the American Journal of Cardiology, looked at the health of 138 marathon runners, both men, and women. They have an average life expectancy of 37 years, with no medical history. They practice by running steadily for 30 to 40 minutes a day for 6 months. After 3 months, experts conducted blood pressure measurement, aortic stiffness.
The results showed that regular running helps reduce arteriosclerosis, stable blood pressure.
Stroke is a condition in which the brain is severely damaged by interrupted or significantly reduced cerebral blood supply resulting in the brain being deprived of oxygen and insufficient nutrients to feed cells. Within minutes without enough blood-brain, cells begin to die. When you exercise moderately, blood pressure is controlled, arteries maintain elasticity. Therefore, the risk of stroke and heart attack will be reduced.
For more exercises for the heart, read: What Are The Exercises For High Blood Pressure?
Cancer
Breast cancer patients are more likely to overcome their illness if they regularly run instead of walking, according to a new study from Lawrence Berkeley Laboratory in the US.
The study followed 986 breast cancer patients participating in the National Jogging and Walking program in the US. Results showed that 33 out of 714 pedestrians and only 13 out of 272 runners died of breast cancer in 9 years.
The death rate for runners is significantly less than for those who walk only. If you run and do the right exercises, you will reduce your risk of dying from breast cancer by 95%.
“If I were a breast cancer patient, I would definitely go jogging or do stronger movements than walking,” said Paul Williams, who led the study. And I will also do my best, at least with the potential for improving health and reducing disease.”
In addition, brain cancer and brain tumor patients can prolong their lives with more intense daily movements. Of course, these patients can’t exercise or run like the others. However, they should also have certain activities that interfere with their brain cells, awakening those cells to fight off diseases.
Dementia
Another study performed by Lawrence Berkeley Laboratory (California, USA). They analyzed health data of more than 153,000 participants in national research on running and walking health since 1990.
The results showed that those who ran more than 25 km/week reduced the risk of dying from Alzheimer’s by 40% compared with those who did not run. For runners 12-25 km/week to reduce this risk by about 25%.
Researchers suggest that it is possible that exercising through running or walking helps prevent the brain’s shrinkage in old age leading to dementia.
What is suitable running for minimizing the risk of dying?
All of the studies mentioned above have shown that running is really beneficial for our health. Now you wonder, how to run is right and enough?
According to the guidelines of the World Health Organization, adults between the ages of 18 and 64 should spend about 150 minutes of moderate exercise or 75 minutes exercising per week.
Of course, you should start running slowly, and gradually increase your speed and distance over the next session. Be persistent, but don’t exert yourself. If you find it too difficult to create an exercise routine, you can definitely find companions.
Remember that, everyone’s physical condition is different. Find out the running that works best for you.
Running is a very healthy physical activity and is suitable for many people. It not only helps burn calories, helps you keep a slim figure, but also has many health benefits. Keeping a routine of running helps to reduce the risk of dying.
Read more:
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Can I Go Running At Night For Weight Loss?
