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9 Health Benefits of Running & How to Start
We were built to run. Researchers believe that the shape of our bodies evolved to make us extraordinary endurance runners, which helped us to both chase prey to exhaustion and evade predators. Also, our tendency to sweat helps our bodies dissipate heat. Our spring-like Achilles’ tendons and strong leg joints support balance and long-distance running. This natural movement rewards us with a treasure trove of health benefits and longevity. And it doesn’t require much time. Running as little as 5-10 minutes a day at slow speeds is associated with markedly reduced risks of death from all causes – and could add an extra three years to your life! What’s more, running is both free and accessible. You can do it pretty much anywhere at any time. All you need is a supportive pair of running shoes. 9 Health Benefits of Running Here are 9 benefits that may very well inspire even the most reluctant runner to give it a try. 1. Sleep Restorative sleep is critical for healthy brain function, immune response, mood, weight, hormonal balance, blood sugar, athletic performance, and more. Aerobic exercise, such as running, helps you fall asleep more quickly and improves sleep quality. And, counter to what’s believed about evening exercise interrupting sleep, with the exception of hard intervals within an hour of bedtime, research shows that a nighttime run will also help your sleep. 2. Healthy Weight Whether you run lighting fast or slow as a turtle, running burns a lot of calories because you continuously move your entire body weight. It’s estimated that you burn 100 calories per mile of running, which makes running one of the top calorie-burning activities you can do. The National Weight Control Registry has tracked a group of people who have lost an average of 66 pounds and kept it off for more than 5 years. What do nearly all of them have in common? They exercise regularly. Consistent running will make weight management easier. 3. Healthy Knees and Back On average, sedentary, out-of-shape adults suffer more from knee and back problems, than runners do. In one study tracking a group of first-time marathon runners, novice runners actually saw sustained improvement in the bone marrow and cartilage of their knees for at least six months after the race! In a 2020 report, longtime runners had less age-related decline in their lumbar intervertebral disc height than non-runners. That said, health experts suggest that runners maintain a healthy weight and build core strength in order to minimize any running-related knee or back problems. 4. Immune Function While extreme exercise may put you at greater risk for getting sick, consistent moderate amounts of aerobic exercise improves immune function and reduces the likelihood of getting sick. 5. Cognitive Function Running may help protect against cognitive decline as it increases heart rate and blood flow. Plenty of oxygen-rich blood flowing to your brain supports optimal cognitive function. Running also stimulates the release of brain-derived neurotrophic factor (BDNF). BDNF supports the survival of existing neurons, and the growth and differentiation of new neurons and synapses. High fitness is associated with greater brain volume, including gray matter. 6. Cellular Function and Health A 2016 study of 1.44 million American and European adults showed that high-fitness exercisers had a lower risk of developing uncontrolled growth of abnormal cells than non-exercisers. 7. Mood Boost and Stress Relief Running makes us feel good. Research has found that aerobic exercise effectively alleviates low mood and stress. You’ve probably heard of “runner’s high.” That occurs when running releases endocannabinoids in the bloodstream, producing a feeling of well-being and calm. 8. Healthy Blood Sugar Medical professionals have long known that exercise helps to stabilize blood sugar levels in the body. A study focusing on 19,000 adults for more than 6 years comparing blood sugar levels in runners vs. non-runners found that runners were 72 percent less likely to develop blood sugar issues. 9. Healthy Blood Pressure Running and other types of moderate exercise is a proven, non-drug-related way to support healthy blood pressure levels in the body. And while any type of running is good, higher interval training delivers the most healthy blood pressure bang for your buck! How to Start Running as a Beginner If you’re over 40, have a BMI of 35 or higher, or a family history of heart health issues, talk to your doctor before you start running. Running isn’t easy. It’s important to make it habit by choosing a place you like (e.g., a beach, trail, or park) and a time that works for you and commit to showing up. Fitness experts suggest following these tips: Begin with Walking. To start, especially if you’ve been sedentary, be gentle and go slow. Start with a 30-minute walk, 3-5 days a week. Add Running. After a few weeks, add in periods of running to your walk. You might start with as little as a few minutes of running followed by several minutes of walking and then repeating it. Gradually lengthen the time you run. Add Speed and Mileage Last. Continue to ramp up until you’re running a full 30 minutes several days a week. Once you master the time, then consider increasing your mileage and/or speed. Remember to reward yourself after you run, have fun, and enjoy all those wonderful health benefits! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Benefits of Walking for Your Brain and Body
The world’s oldest form of exercise (and possibly the most underrated), walking is truly one of the best things you can do for your health. The Greek physician and “father of medicine,” Hippocrates, said it best in the 4th Century B.C. when he declared, “Walking is man’s best medicine.” The multiple health benefits of walking for your brain and body are so great that the U.S. Surgeon General is on a mission to get Americans walking with a program titled Step It Up! The Surgeon General’s Call to Action to Promote Walking and Walkable Communities. If you’re already fit and active, or sedentary and wanting to be healthier, walking can help you. It can provide a gentler way to move your body when that’s needed, or it can be your pathway to becoming active. Versatile, low-impact, and best of all, free, walking is available to all. Here are several benefits to walking to inspire you to take a daily stroll…or two! Benefits of Walking for Your Overall Health Better Mood Walking releases natural, happiness-boosting and pain/stress–reducing endorphins to the body. A California State University, Long Beach, medical researcher found through the course of numerous studies that the more steps people took during the day, the better their moods were. Additionally, more recent research showed that higher objectively assessed exercise was correlated with a better mood. Improves Sleep When you walk in the morning, it can help align your body’s natural internal clock with sunlight, which helps regulate healthy melatonin levels that make you sleepy at night and support a better night’s sleep. Exercise at any time of day (except for 90 minutes before bedtime) additionally helps your body fall into deep sleep. Of course, improved sleep has a host of its own benefits! Creative Flow If you’re needing creative inspiration or even problem-solving ideas, take a stroll. A new study by Stanford researchers shows that creative thinking improves while a person is walking and shortly thereafter. And you can walk indoors or outdoors. The act of walking itself, and not the environment, is what helped creative thinking. Across the board, creativity levels were consistently and significantly higher for those walking compared to those sitting. Brain Boost All those great ideas may be a result of the brain health-boosting effects of walking. Walking daily can increase levels of a critical protein in the brain called brain-derived neurotrophic factor (BDNF). Greater BDNF in the brain supports structural remodeling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient. Research shows that age-related memory decline is lower in people who walk more. A study focused on men between the ages of 71 and 93 showed that those who walked more than a quarter mile a day had half the incidence of neurodegenerative issues than those who walked less! Better Sex Research shows that sexual function (arousal) for both sexes is supported by healthy circulation and blood flow to the genitals. Aerobic exercise like brisk walking helps to improve cardiovascular function, and boosts sexual response. Perhaps that’s why one Harvard study found that just 30 minutes of walking a day was linked with a 41% drop in risk for erectile dysfunction (ED). Other research suggests that moderate exercise can help restore sexual performance in overweight middle-aged men with ED. Of course, if you walk with your partner, there’s the emotional well-being that comes from a shared activity too. And Much More... Walking is additionally correlated with stress relief, greater longevity, weight loss, healthier joints, glowing skin, stronger muscles, improved energy, digestive health, and less bone mass loss and less fat in aging women, to name a few. Get Walking Because walking can basically take place anytime, anywhere, indoors or outdoors, it’s a great go-to movement activity to sprinkle throughout your day. While you can go for an hour-long, 4-mile walk every day, you don’t need to. You can take shorter walks throughout your day. They will provide a great refresh between work periods. Choosing to walk outdoors in nature provides an extra benefit as time spent in nature can boost your mood, reduces stress, and improve your outlook. If you’re trying to achieve the recommendation of both The American College of Sports Medicine and the World Health Organization to engage in at least 150 minutes of moderately intense physical activity per week (roughly 30 minutes per day, five days of the week), walking is great way to get you to that goal. If you’re also getting the recommended two days or more of weight training each week, a walk is a great counter exercise on your “off” days from weight training. Find yourself a comfortable and supportive pair of walking shoes, and you’re good to go. Enjoy your walk! At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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Some of the Best Exercises to Strengthen Your Joints
Over time, have your joints stiffened and become painful? Many people experience joint pain, especially while exercising. If you’re looking for ways to protect your joints while working out, keep reading… Joint Care Basics: How to Strengthen Your Joints As You Age Don’t Stop Exercising Exercise is vital to building stronger joints, so one of the worst things you can do is to stop working out (unless you’re experiencing intense joint pain or are recovering from a knee, hip, or other joint surgery). Without a consistent exercise regimen, your muscles can become weak and flabby and your joints can become stiff and brittle. It’s okay to ease off your full routine while the pain persists, but once your body has recovered, gradually return to normal workouts. Stay Hydrated It’s vital to stay properly hydrated while exercising. Drinking water helps to prevent muscle cramping and lubricates your joints. Additionally, drinking water can help your muscles stay strong. Remaining well-hydrated enables your muscles to work longer and harder before they feel tired, and this will help you build muscle. Fantastic Fatty Acids The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) have a wide range of profound health benefits, from supporting heart and joint health to promoting healthy cognition and mood. Omega-3s play a crucial role in regulating the body’s healthy inflammatory responses, which reduce the chances of having problems with your circulation, joints, and other organs. Vitamin C and Collagen Collagen is a family of large proteins that provide strength to the body’s connective tissues. Collagen is a major structural component of this connective tissue “glue” that holds our cells in their assigned locations within our tissues and organs. Since the body needs vitamin C to make collagen for healthy circulation, skin, joints, bone and other hard tissues, and all the body’s organs, it’s recommended to supplement with a 1-2 gram daily dose of high-quality vitamin C. High-absorption Curcumin Curcumin (a mixture of 3 highly beneficial curcuminoids), from the turmeric root, can be excellent for joint health. However, turmeric powder is very poorly-absorbed. There are high-absorption curcumin supplements available, but before trying one, make sure the product has improved joint health in clinical trials. Worst Sports for Joints Seriously consider avoiding these joint unfriendly sports (especially if you’re already dealing with joint pain): Basketball Football Rugby Long-distance running Racquet sports (tennis, squash, racquetball) Any sport where you kick a ball, run at high speeds or make rapid directional changes can be punishing to the joints. Now that we’ve looked at some sports that are bad for the joints, here are a few activities you might consider if you suffer from joint pain… Best Low-impact Exercises That Will Help Protect Your Joints 1. Walking Walking is one of the simplest and healthiest exercises. Walking stimulates blood flow and provides oxygen to the brain. Walking can help clear your mind, improve your mood, and burn calories all at the same time. Walking doesn’t require practice or any special ability, yet its health benefits are numerous. Besides trimming your waistline, walking can help: Enhance your mood Increase blood flow Lower blood pressure Improve blood sugar regulation Lower unhealthy high levels of LDL cholesterol Raise HDL cholesterol to higher, more healthy levels Help you stay fit and strong Beginners should start on a level path and walk for 15 minutes, 3-5 times per week. Once that routine becomes comfortable, try picking up the pace, extending the duration, or choosing a more challenging course to take your walks to the next level. 2. Swimming As a low-impact sport, swimming is very good for your health. It improves the body’s use of oxygen and increases lung function. Swimming is one of the only workouts where you can burn calories, boost your metabolism, and firm up many muscles in your body without putting stress on your joints. Your joints are fully supported, so you don’t have to worry about sustaining the kind of injuries that can come from jogging or other high-impact sports. Swimming is extremely beneficial for those with joint problems because, while in the water, you’re non-weight bearing. Depending on how fast you swim, you can burn anywhere from 500-600 calories an hour. Doing the breaststroke for 30 minutes can burn almost 400 calories. 3. Rowing Activities like canoeing, kayaking, and rowing are considered low-impact sports. Since movements made during these activities are fluid and cyclical, they’re easy on your joints. These water sports exercise the upper body and core, so the hips and knees are spared excessive joint strain. You can also find a rowing machine at your gym or fitness center for the same low-impact, but heart-pumping exercise. Best Indoor Exercises for Joints In addition to the outdoor activities listed above, you can do stretches and flexibility exercises at home. Though there are literally hundreds of joint mobility exercises you can try, here are just a few (demonstration videos for each of these can be found online): Arm circles Leg extension Lunges Seated row Shoulder press Step-ups Squats Before beginning any exercise or physical activity, be sure to properly warm up by doing basic stretches like these. [wc_box color="inverse" text_align="left”] Bottom line: physical exercise is perhaps the single most important thing you can do to keep your brain and body health. Exercise is a great way to feel better, stay healthy, and just have fun. As a general goal, aim for at least 30 minutes of some form of physical activity every day. If you’re looking to lose weight, you may want to extend the duration and increase the intensity of your workout sessions. Putting these tips into practice can help strengthen your joints and reduce joint pain so you can stay active and enjoy a brain-healthy life. [/wc_box] At BrainMD, we’re dedicated to providing the highest quality supplements to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD. *These statements have not been evaluated by the FDA. This content is for informational purposes only. It is not meant to substitute for medical or healthcare advice from a physician, nor is it intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider before beginning a new health regimen.
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