Science shows that aerobic running, a key form of cardio, links to longer life by cutting death risk and boosting heart health. Studies point to running as one of the top activities for longevity, even when people start later in life.
A big 12-year study from the National Institutes of Health tracked over 250,000 adults around age 70. It found that hitting 150 minutes a week of moderate exercise like running dropped death risk by 13% compared to no activityhttps://okdiario.com/metabolic/en/sports/training/they-carried-out-a-12-year-investigation-and-found-exercise-has-a-surprising-impact-on-seniors-over-70-22146/. Running stood out high on the list, right after racquet sports, because it builds cardio endurance, strength, and balance all at once.
Vigorous running beats lighter cardio workouts for efficiency. One minute of high-intensity running can match four to nine minutes of moderate effort, or even dozens of minutes of light activity, for lowering risks of death, heart disease, and diabeteshttps://www.foundmyfitness.com/episodes/exercise-intensity. Zone 2 cardio running, at a steady pace where you can talk but feel effort, builds endurance and supports longevity by improving VO2 max, the measure of how well your body uses oxygenhttps://economictimes.com/us/life/zone-2-cardio-the-secret-to-endurance-longevity-and-better-health/articleshow/126035049.cms.
Running also sparks brain chemicals that aid movement and aging well. In mouse studies from NYU Langone, middle-aged runners saw 50% more dopamine release, leading to better speed, coordination, and agility without extra muscle strengthhttps://www.news-medical.net/news/20251209/Physical-activity-may-help-restore-ease-of-movement-and-agility-during-aging.aspxhttps://nyulangone.org/news/exercise-might-help-improve-mobility-during-aging. This dopamine boost helps memory, mood, and mobility, key for long life.
For loosing weight, running shines as a cardio workout that burns fat and raises metabolism. It pairs well with strength training, which alone can cut biological age by up to eight years through better cell health, but adding running amps up cardio benefitshttps://www.womenshealthmag.com/fitness/a69683218/strength-training-8-years-younger-study/.
Top fitness levels from regular running can slash mortality by 70 to 80% and add years to life. Even short bursts of vigorous effort make most people respond better than steady moderate cardio alonehttps://www.foundmyfitness.com/episodes/exercise-intensity. Pick a running routine you enjoy, like zone 2 sessions or intervals, and stick to it for the biggest gains.
