Running regularly can add years to your life by improving heart health, boosting muscle strength, and supporting weight loss. This form of cardio workout is one of the most effective ways to enhance longevity because it combines sustained cardiovascular effort with muscle engagement.
Studies show that running lowers the risk of death from cardiovascular disease by about 45% compared to non-runners. This is because running strengthens the heart muscle, lowers blood pressure, and improves cholesterol levels, all of which contribute to a healthier cardiovascular system. Running also helps maintain bone density, which tends to decline with age, reducing the risk of fractures and osteoporosis. For example, running at least 6 miles per week has been linked to better bone mineral density in middle-aged adults.
In addition to heart and bone benefits, running is a powerful tool for loosing weight. It burns calories efficiently and helps regulate metabolism, which can prevent obesity-related diseases such as type 2 diabetes and certain cancers. The combination of aerobic exercise and muscle strengthening that running provides makes it superior to many other forms of cardio workouts for overall health and longevity.
Experts recommend aiming for about 150 minutes of moderate to vigorous cardio exercise per week, which can include running, cycling, swimming, or tennis. Consistency is key; even starting later in life and maintaining a regular running routine can significantly reduce mortality risk. The benefits tend to plateau beyond about five hours of exercise weekly, so a balanced approach is best.
Running also activates longevity genes that help maintain muscle health and delay age-related muscle loss. This means that running not only adds years to your life but also improves the quality of those years by keeping muscles strong and functional.
In summary, running is a cardio workout that supports longevity by improving heart health, aiding in loosing weight, strengthening bones, and preserving muscle function. Regular weekly miles on the road or track can be a simple yet powerful way to extend your lifespan and enhance your overall well-being.
https://www.bottomlineinc.com/health/exercise-fitness/which-is-better-for-you-walking-vs-running/
https://medschool.duke.edu/news/why-muscles-weaken-age-and-how-exercise-fights-back
