Taking up running is an excellent way to increase your longevity. Benefits of running for 3 years longer include increased cardiovascular fitness, better body composition (reduced fat), lower cholesterol, improved glucose and insulin control, stronger bones, and many more perks that only increase with time spent on the treadmill. Here are five benefits of running for 3 years longer.
Cardiovascular Fitness
Improve your fitness level by engaging in a healthy exercise routine like running. Over time, improved fitness leads to better cardiovascular function and an increased ability to recover from strenuous physical activity. In addition, running is an aerobic exercise that improves fat burning. You’ll lose weight and improve your body composition as you become more fit. Your risk of heart disease and Type 2 diabetes also decreases with regular exercise. (Source: Mayo Clinic) Better Body Composition: Not only does running help decrease your total body fat percentage but it also helps reduce visceral abdominal (stomach) fat. Visceral obesity has been associated with increased risk factors for cardiovascular disease compared to subcutaneous or gluteal/buttock obesity.
Body Composition
These findings are also supported by another study published in July 2013, which found that runners had a more favorable body composition profile, with lower body fat and higher lean mass. Lower Cholesterol: A study published in 2008 in The Journal of Clinical Endocrinology & Metabolism suggests that running can help regulate levels of LDL (bad) cholesterol. Researchers concluded that after five months, endurance training lowered LDL cholesterol by 12% and increased HDL (good) cholesterol by 14%. Overall Cardiovascular Fitness: A 2014 study published in The British Journal of Sports Medicine found that moderate to high-intensity aerobic exercise like running is effective at improving general cardiovascular fitness and reducing blood pressure as well as total body fat.
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Cholesterol
Yes, it’s bad if you have too much in your blood. But some studies suggest that regular exercise can help balance cholesterol levels by raising high-density lipoprotein (HDL), known as good cholesterol, and lowering low-density lipoprotein (LDL), known as bad cholesterol. Runners who are middle-aged or older are also less likely to suffer from peripheral artery disease (PAD), a condition in which arteries throughout your body become clogged, reducing blood flow to organs such as your heart, legs, and brain. That’s because running stimulates muscle contractions that release nitric oxide into our bloodstreams. According to research published in The New England Journal of Medicine, HDL cholesterol sucks up nitric oxide before it can accumulate around tiny capillaries, thereby making them more flexible and helping prevent blood clots that trigger PAD. In one study participants who jogged regularly cut their risk of developing PAD by two-thirds compared with those who were sedentary; those with very high HDL levels lowered their risk even further. Low Fat: Body fat is an energy storage system meant to supply us with quick bursts of energy when needed. While we want enough fat on our bodies to protect vital organs, like our brains and hearts—and give skin its elasticity—too much fat is associated with cardiovascular disease, diabetes, chronic inflammation, and certain cancers.
Runners Live an Extra Three Years
Biochemical mechanisms include greater cardiovascular fitness, better body composition (reduced fat), lower cholesterol, improved glucose and insulin control, stronger bones, stress reduction, and much more. A recent study discovered that those who run regularly have a lower risk of dying over long periods of time than those who do not. Runners Live an Extra Three Years: Biochemical mechanisms include greater cardiovascular fitness, better body composition (reduced fat), lower cholesterol, improved glucose and insulin control, stronger bones, stress reduction, and much more. A recent study discovered that those who run regularly have a lower risk of dying over long periods of time than those who do not.
Runners Live an Extra Three Years
In a 2016 study, middle-aged runners (average age: 53) were found to live three years longer than non-runners, an extra 19 years. The reason? Biochemical mechanisms include greater cardiovascular fitness, better body composition (reduced fat), lower cholesterol, improved glucose and insulin control, stronger bones, and more effective sleep. Regardless of your age or ability level as a runner, you can dramatically improve your health by adding running to your routine. And if you’re looking for additional motivation to lace up those sneakers—in addition to living longer—here are five reasons why running is great for your brain and memory. Incorporate aerobic exercise into your weekly routine: Aerobic exercise works wonders on our brains, improving both cognitive function and memory. Even relatively small doses of aerobic exercise over a short period of time—i.e., just 10 minutes, three times per week—can improve performance on cognitive tasks that involve attention, speed processing capacity, working memory, and planning. That’s according to two studies published in 2016 in Brain Research Bulletin. More evidence that supports incorporating aerobic exercise into our daily routines comes from research conducted at Auburn University at Montgomery that shows one hour of moderate-intensity activity improves cognition for up to 24 hours following physical activity.
Body Composition
Runners have a lower body fat percentage than people who don’t exercise, which improves their health and helps keep them alive longer. Additionally, being more fit can help you live longer in general, regardless of how your body looks. Finally, losing weight and increasing your cardiovascular fitness will improve your body composition over time—if you don’t gain it back! Runners do better with blood sugar control and blood lipid levels. Many runners have lower fasting glucose levels and improved insulin sensitivity, making it easier to manage their diabetes and stay healthy overall. Runners tend to have lower triglyceride levels because they are less likely to be overweight or obese. They also have greater HDL (good) cholesterol levels compared to sedentary people with similar LDL (bad) cholesterol levels.
