Are you thinking about making running your main exercise practice? Well, know that running provides a series of advantages that are related to increased health, especially when we talk about running in old age. To understand other benefits of running and find out how to include this activity at any stage of life. Care for Life interviewed physical educator and personal trainer Caio Signoretti, who revealed some essential tips for those who want to live better with the help of running and some of the benefits that this sport can bring. Check out!
Improves mood for everyday life
Want to spend the whole day in a good mood? Going for that little run in the morning helps provide that injection of cheer. According to Caio, this physical exercise increases the production of a portion of hormones that are good for the body: “These are the so-called well-being hormones, such as dopaminewhich improve health as a whole, especially immunity, resulting in increased quality of life”.
Strengthens the muscles of the body
Although it is an aerobic exercise, running helps in strengthening the body muscles. This happens because the repetitive movements reproduced during the race end up working all the muscles. But, even though it is a complete activity, it is important to add another exercise in addition to running, such as weight training: running and weight training form a perfect mix for better muscle balance and less propensity for injuries.
Helps in weight loss
A weight loss is one of the most interesting benefits of running and could not be left out of this list. Accompanied by a healthy diet, running is the ideal practice for weight loss. Caio says that exercise helps control the amount of body fat, preventing serious health problems: “People are increasingly obese and obesity it is a disease that ends up increasing the risk of developing not only cardiovascular conditions, but also diabetes, cancer and other diseases”!
It’s good for the heart
One of the biggest benefits of running is improving the cardiorespiratory system. When we run, there is an overload in the volume of blood in the body, requiring the heart to distribute a greater amount of liquid to the muscles. With that, Caio reports that “running will strengthen the heart and lungs and improve all blood circulation, reducing the risk of many cardiovascular diseases”, guaranteed the Physical Education professional.
Increases life expectancy
Did you know that running and longevity are all about? Those who practice physical exercises manage to live better and live longer, and running does immense good for anyone’s health. Activity is good for the heart, reduces the risk of diseases such as hypertension and diabetes, as well as helping to strengthen muscles and bones, especially when dealing with an elderly personproviding an increase in quality and life expectancy.
Provides mental health benefits
Do you have questions related to mental health? Running can also help you in this regard. “Some factors that reduce people’s life expectancy, for example, are stress, depression and anxiety. Running will end up improving this type of problem, mainly by releasing many well-being hormones”, guaranteed the specialist.
Prevents the formation of varicose veins
As we mentioned earlier, running increases blood flow in the human body. This means that exercise intensifies blood circulation, preventing not only cardiorespiratory diseases, but also vascular ones, such as varicose veins. These apparent veins can arise due to a number of factors, such as genetics and weight gain, but also due to lack of physical activity. If you have a family history of varicose veins, try to run at least three times a week to prevent this problem from developing.
Improves the respiratory system
The eighth item on our list of benefits of running says that running makes you breathe better and it even has a study at the University of Vermont, in the United States, which confirms this fact. Research indicates that the human body, after 18 weeks of constant running practice, has its respiratory system strengthened. It is enough to maintain the constancy of the trainings and not to surrender to sedentary lifestyle.
Reduces the risk of diseases
Taking that little run regularly means increased health! The daily or regular practice of this physical activity helps to prevent not only cardiovascular problems, such as heart attacks and strokes, but also diabetes, hypertension and obesity, diseases that reduce (and a lot) life expectancy, especially in the elderly. . So it’s never too late to change that game. Start running and catch up on your health!
Improves bone health
A survey conducted by the American Society for Bone and Mineral Research (ASBMR), shows that impact training (such as running) can help seniors maintain bone health and mitigate the bone deterioration that is common with age. It may seem difficult to pick up the pace of running at first, but it’s important to stick with it for strong, healthy bones for a lifetime.
How to start running in old age?
It’s never too late to start running, even more so after discovering the countless benefits of running, isn’t it? If you are over 65 years old and want to start this activity, know that you must follow important recommendations from a professional in the field, especially regarding physical preparation:
“Over the years, it is normal for a person to have a greater chance of developing cartilage wear, causing a certain amount of discomfort when practicing physical exercises, especially high-impact ones, such as running”, warned Caio. With that in mind, the personal trainer set out some important tips for beginner runners and seniors:
- Strengthen the musculature with bodybuilding exercises to reduce the consequences of running impacts;
- dose the intensity of the race to avoid injuries and overloads on the joints;
- invest in good running gear, light clothing and a tennis adequate;
- practice a healthy diet, especially before and after running;
- to have the help of a Physical Education professional so as not to sin by excess and avoid the risk of developing some type of injury.
The post Care for Life.