Good Lifestyle

It's not a surprise thatexercise it's good for you. But when we say "good for you", whatexactly Do we mean? To accelerate yourheartbeat lower yourstress To improve yourto sleepEven a modest exercise, such as, for example, a single point of view of a mile - can lead to a range of health benefits that are worth incorporated into your daily routine. But do not listen to me. Listen to Science: Numerous studies and researchers have examined the various health effects of the management of a mile and have noted a wide range of positive side effects, many of which will surprise you. Read more for more, and for more information on running science, do not miss theSide effects of the race every day, according to science.

"Moderate intensity exercises as running a day per day are associated with HDL increases (" good "cholesterol," says Michelle Darian, MS, MPH, R & D, a nutritional scientist toInsidetracker. "HDL cholesterol is one of the most significant markers of cardiac health; his job is to eliminate bad blood cholesterol, keeping the arteries of your heart of their best shape."

She points to aResearch 2014 Research in the newspaperSports medicine, which confirmed "the beneficial effects of regular activity on cholesterol levels". What's more, a2013 study found that those who ran regularly had a risk of highly lower hypercholesterol (aka high cholesterol) compared to those who worked. A study inMedicine and Science in Sport and Exercise found that aerobic exercises, such as running, hdl increase of 4.6% while reducing 5% LDL.

Aerobic exercise, including the race, is associated with a decrease in heart rate at rest (RHR). For example, a 2018 meta-analysis published in theClinical Medicine Journal found that the exercise, including the race, helped reduce RHR. "The optimization of your RHR is vital because it means that your heart works efficiently to circulate blood to the rest of your body. A lower RHR is associated with a longer life, "says Darian. And for some news of the front lines of scientific research, see here for theA major side effect to sit too much on the couch, says a new study.

The execution is generally placed in the category of "cardio exercises" and not widely considered as a muscle manufacturer. But a lot of research has shown that a race can build muscles from the body, especially if it is for short and intense periods.Student study found that those who make four four-minute sets of sprints, followed by three minutes of rest over several weeks experienced an increase of 11% of their quadriceps muscles at the front of the thigh.

"The blood flow to the muscles is increased. Changes inside muscle cells offer more energy for muscles," says Dr. Shelley Armstrong, Walden University's program directorHealth College Professions undergraduate programs. "The muscles become better to conserve glycogen and metabolize fat for energy. Have a stronger muscle system leads less injury."

Anyone who went for a brief race after a few days of inactivity probably experienced this first plan. Regular races can have a wide range of advantages on mental health, including reduction of depression, anxiety and mental stress - while strengthening physiological well-being. "Since 1980, many national and national literature studies have concluded that the exercise is associated with reduced depression," Armstrong said. "One of the most widely reported psychological advantages of acute exercise is a reduction in anxiety, an effect that can be felt several hours after running the mile."

On a2011 study Published in the newspaperPsychology of sport and exercise, run or jog for only 10 minutes on a grassy field in a considerably improved mood compared to a cognitive task for 10 minutes. AReview of dozens of scientific testingfound that "exercise is moderately more effective than a control intervention to reduce the symptoms of depression".

"When running is sometimes related to the short-term cortisol spikes, has2019 study revealed that simply to be outside can really reduce your cortisol at a rate of more than 21% per hour, addsTrica pinge, NMD, a naturopathic doctor based on Arizona.

"We have solid evidence that exercise has, in fact, help you fall asleep more quickly and improve the quality of sleep"According to Charlene Gamaldo, M.D., Medical director ofJohns Hopkins Center to sleep At Howard County General Hospital.

It emphasizes that moderate aerobic exercise has been demonstrated to increase the amount of deep sleep of individual experience and helps to "stabilize your mood and decompress your mind," allowing a more relaxing sleep. This is true of those who participate in moderate amounts of exercise-gamaldo indicate that 30 minutes of aerobic exercise may be necessary to see payments at bedtime.

"Running can help improve your sleep by increasing your endorphins during the day, allowing a more calm sleep and more resting at night," adds Pingel.

She points to a2014 study This has been found to operate for 20 minutes a day an improved sleep quality and has decreased the time spent speaked after their sleep.

This one could also surprise you, especially if you have heard that the race can be difficult on your knees. But according to Todd Buckingham, physiologist for the exercise at theSports Rehabilitation Performance Laboratory, the current affirmation is bad for your joints "is a complete myth. In fact, the riders have healthier knees than the non-runners," he says.

In aGreat Study 2018 published in theJournal of Bone & Joint SurgeryResearchers found that only 8.8% of riders had one-knee arthritis, compared to 17.9% of non-runners. Two years before, theEuropean newspaper of applied physiology published results This operation seems to improve the biochemical knee environment, decrease the protein (cytokine) that causes ignition connected to a degenerative articular disease.

"Injuries tend to arise when runners try to increase too much mileage, too early. So you have to be smart about your running", adds Buckingham. "But that means you can put up to your shoes with confidence knowing that you do not damage your knees when you head to your daily race."

The functioning of a mile can also provide a number of long-term health benefits. Cardiovascular disease is theMain cause of death For men and women in the United States. But physical activity, including running, has been demonstrated to significantly reduce the risk of heart disease, even if it is done for modest amounts of time or intensity. ResearchPublished in 2014 in theJournal of the American Cardiology College found that compared to non-riders, the riders had a risk of cardiovascular mortality by 45% and "running, even 5-10 minutes per day and slow speeds <6 mph, are associated with death risks considerably reduced from all the causes and all cardiovascular diseases, "as the authors put it.

Published searchearlier this year inPlum medicine Provides additional support that a daily race, even a short, can offer big benefits for health. Based on data collected from accelerometers worn by more than 90,000 participants, researchers found that those who were the most active benefited from an average reduction in cardiovascular disease from 48% to 57%. And if you prefer to walk your way to better health, make sure you are aware ofThe worst shoes on foot every day, according to a new study.