Title: The Life-Extending Benefits of Running
Running outdoors in the morning can have a significant impact on your health and longevity. Running 5 minutes a day can add 3 years to your life, making it one of the most beneficial workouts you can incorporate into your routine. Not only is running free and simple, but it also provides immediate benefits such as a better mood, mental clarity, and a sense of calm.
Research conducted by Hone Health reveals that just five to 10 minutes of low-intensity running each day can increase life expectancy by three years compared to not running at all. This discovery was made in a groundbreaking 2014 study involving over 55,000 adults over a span of 15 years. Subsequent studies have further supported the link between recreational running and reduced mortality risk, improved cardiovascular health, and enhanced biological aging.
Dr. Candice Knight, a longevity-focused integrative physician, describes running as a “longevity drug” due to its wide-ranging benefits, including lower rates of heart disease, improved immune function, and increased lung capacity. The best part is that you don’t need to aim for marathon-level fitness to experience these rewards.
Research consistently shows that runners tend to live longer than non-runners. A 2018 meta-analysis published in the British Journal of Sports Medicine revealed that recreational runners have a 27% lower risk of all-cause mortality irrespective of age, sex, or underlying health conditions.
Even running a few times a week for a total of two to three hours can be optimal for longevity, as indicated by a 2015 study published in The Journal of the American College of Cardiology. Running can reverse arterial aging, strengthen the heart, and improve circulation, thereby reducing the risk of heart disease, the leading cause of death globally.
Regular running has been shown to make arteries more elastic, particularly the aorta, which can help in reducing hypertension and improving blood flow. A study in the Journal of the American College of Cardiology demonstrated that novice marathoners experienced a significant decrease in aortic stiffness and blood pressure, effectively lowering their arterial age by approximately four years.
Running also enhances insulin sensitivity, reducing the risk of type 2 diabetes and metabolic syndrome, while decreasing the likelihood of conditions like stroke and diabetes. By investing in a regular running routine, you are investing in aging well and increasing your overall longevity.
“Regular physical activity such as running has been associated with improved outcomes in various aspects,” Knight explains. “Over time, these advantages lead to a significantly reduced risk of premature mortality. As you establish a running routine, occasionally increasing your pace can further decrease this risk. In a study involving over 41,000 runners, faster speeds were linked to a lower incidence of chronic health conditions, irrespective of overall exercise amount and fitness level. For instance, compared to the least fit individuals, the most fit individuals experienced a 62% decrease in hypertension, a 67% reduction in high cholesterol, and an 86% decrease in type 2 diabetes.
Strengthens bones
Running is a high-impact, weight-bearing activity that serves as a strong defense against osteoporosis, a bone-weakening condition affecting half of women and a quarter of men over 50 years old. “Your bones respond to the impacts of running by becoming more robust and denser,” Knight clarifies. “It’s a classic ‘use it or lose it’ situation.” She emphasizes that regular running during early and midlife is an anti-aging technique that helps build a reserve of bone mass. Continuing to run slows the bone loss rate associated with aging. Even in older adults, gentle jogging or brisk walking can help maintain bone density and reduce fracture risk. For instance, a study in the International Journal of Epidemiology found that just one to two minutes of running daily for pre-menopausal women and slow jogging for postmenopausal women can enhance bone health.
Lubricates joints
Contrary to popular belief, running doesn’t harm your knees. A meta-analysis of 25 studies in the Journal of Orthopaedic & Sports Physical Therapy revealed that recreational runners were less likely to develop knee arthritis compared to sedentary individuals or elite runners. “The consistent low-to-moderate impact of running may benefit cartilage by nourishing it and maintaining joint lubrication,” Knight explains.
Improves mental health and mood
Running is a natural mood enhancer and stress reliever that can extend your healthspan – the healthy, functional years of your life. “Mental and emotional well-being significantly impact our longevity and quality of life,” Knight points out. Depression and social isolation are linked to higher mortality rates, and running can help combat both. By keeping your spirits high and mental health stable, running breaks this connection. Regular aerobic exercise is so effective in enhancing mood that it is considered a primary therapy for mild depression and anxiety. A 2019 study revealed that just 15 minutes of running (or an hour of walking) daily reduces major depression risk. A study commissioned by Asics demonstrated the benefits of a runner’s high for anxiety, showing a collective 44% increase in confidence and a 43% decrease in anxiety after four months of regular exercise. These findings, coupled with a 2020 review, continue to support the positive impact of running on mental health.
“Running boosts neurotransmitters like
If you’re seeking a comprehensive way to boost your longevity, running is an excellent starting point. Exercise physiologist Janet Hamilton explains that while no single exercise can cover all aspects of fitness, running is a strong contender due to its natural movement, minimal equipment requirements, and flexibility in intensity levels. Whether you’re a beginner or getting back into running after a break, Hamilton offers valuable tips to help you establish a sustainable running routine.
1. Respect the process: Begin from your current fitness level rather than setting unrealistic expectations. Start with a walking program, gradually increasing your mileage without discomfort. Incorporate short intervals of running and walking to build up your endurance over time. Remember, progress takes time and rushing can lead to injuries.
2. Invest in good shoes: Visit a specialized running store to find comfortable and supportive shoes. Keep track of your mileage and replace your shoes every 300 to 500 miles or every six months, depending on your running frequency.
3. Stick with it: Life can sometimes interfere with your training schedule, but don’t be too hard on yourself. Consistency is key to long-term fitness gains. View your running routine as an investment that grows with time, similar to compound investing with dividends reinvested in your savings.
Remember, running can be a rewarding activity that contributes to your overall health and well-being. This information was provided by Hone Health and shared by Stacker.
