Running Improves Overall Fitness

Friends, know more and be smarter!

It's scientifically proven that running is good for our health. Humboldt State University in Colorado conducted a comparative study of a group of older adults over the age of 65, some of whom exercised by walking for at least 30 minutes a day, 3 times a week; the other group did running instead of walking. The findings showed that runners were less likely to be affected by aging declines in physical efficiency than those who simply walked. Relatively speaking, older runners walked 7-10% more efficiently than non-running older adults.

Although not directly proven, scientists estimate that the cause may be related to mitochondria in cells. Evidence suggests that people who do more strenuous exercise, such as running, have their mitochondria, the energy-producing factories of the body's cells, repaired and make the mitochondria in the muscles healthier, which in turn increases the efficiency of the muscle tissue. Reduce metabolic costs First let's learn a term: metabolic cost. Metabolic cost is the energy required to move, and naturally increases with age. High metabolic costs make walking more difficult and tiring. Decreased walking ability is a key predictor of morbidity in older people. Muscles in older adults often slowly become inefficient and consume up to 20% more of the energy walking the same distance as younger adults. Running builds healthier, more efficient muscles, reducing the burden of walking. Aerobic exercise Running is a good aerobic exercise. Friends who regularly engage in aerobic exercises (especially running) have a lower metabolic cost of walking than the average adult who is more sedentary. In fact, their metabolic cost of walking is similar to those of 20-somethings.

Running is an aerobic exercise that works the heart and lungs, which is important for cardiovascular health at any age (especially in our older population when the risk of chronic disease increases) . Aerobic exercises relax blood vessels and help maintain blood vessel elasticity, and protect against high blood pressure and heart attack, stroke, dementia, kidney damage, sexual dysfunction, vision loss and even bone loss have and sleep apnea.” Running is an effective method of aerobic exercise and can be a key strategy for minimizing your chances of heart disease and stroke. Aerobic exercise can help you manage your weight, build muscle strength, reduce body fat, lower blood sugar and cholesterol, increase stamina, avoid depression and stress, increase energy and self-esteem, improve sleep and prolong life. Plus, it's great for overall brain health.

Overall physical fitness improvement Bone health is also known to decline in older adults. Our bone mass peaks around age 30 and then declines at a rate of at least 1% per year after age 40. Excessive bone loss can lead to osteoporosis, which can easily lead to broken bones. Weight-bearing exercise like running is key to maintaining bone health. Bone is living tissue, and applying pressure to it stimulates the growth of new cells. Bones respond positively to stress, and running can help you improve or maintain bone mineral density, helping you build bones. One of the great benefits of running is that it trains your acuity, coordination and balance. By constantly responding to the road environment and making actions, you can improve your overall cognition and physical fitness. Another advantage is that it doesn't take much effort to help build your bones in old age. A 2017 study showed that women before and after menopause improved bone health by running for just one or two minutes a day. Relatively speaking, running is a comprehensive exercise that can bring multiple benefits to the body. Think about it, the ability of humans to survive and evolve to this day depends on the ability to escape and hunt, and running can be one of the important factors. Running is believed to mobilize the human body's enthusiasm and survival ideas.

Caution to our friends Running is not necessarily for everyone and has associated risks for older adults. Friends should know ourselves and others, and only do what you can. For example, if you have osteoarthritis, worn out joint cartilage, etc., running may make joint pain worse, although it's unclear whether running causes more joint degeneration. Running can also put older adults at risk of falls and injuries, and injuries can take longer to recover as we get older. So if you have joint pain, balance, vision or neurological problems, your risk of falling may be increased. It may also be at risk for people with heart or lung disease, because aerobic exercise places a high demand on these organs and may increase the risk of heart attack or stroke. So you should consult your doctor if you have a chronic medical condition, or have any related symptoms, before starting the program. Remember to start slowly, the purpose is to last for a long time, so don't rush it. If conditions permit, you can consult a professional coach. In addition, it is also helpful to exchange ideas with friends or participate in running groups. Whether you're a novice or a seasoned veteran, as long as you keep going, you'll be rewarded handsomely and regain your youthful, healthy feel.