Mar 16, 2020

Mental Health Benefits of Brisk Walking & Running

In general, walking or running improves one’s health, be it the physical or mental aspect. However, some are still confused regarding the intensity of an exercise that one should do to achieve wellness.

The truth is, a reduction in health risks happens whether you decide to make a sprint or choose to walk. Either way, any movement proves to show a better chance of improving health than none at all. Whether you want to walk or run, you should start now.

Advantages Of Brisk Walking & Running

No matter what others say about the hassle and exhaustion that Brisk Walking & Running brings, it will always be one of the many things that contribute to your overall wellness. Running is a form of exercise that’s 100% easy, attainable by many, and affordable. Choosing to exercise poses a lot of advantages that many do not know. To further support this statement, here are some ways that exercise can help you:

It improves the lungs and heart by raising your heart rate.
It lifts the runner’s mood.
It prevents the runner from suffering knee pain.
It improves the sleep cycle, making the runner have a better slumber.
It boosts the ability to focus.
The brain adapts more to stressful and high-pressure situations.
It helps you lose weight.
There is a significant reduction in catching illnesses or diseases.
It tones muscles.

Although there are numerous ways that jogging or running can help you, always remember to consult your doctor before you start, especially if you have an existing heart or lung condition. This advice also applies to those who have lived a sedentary lifestyle. Running should be according to what the body can take.

How Running Affects The Brain

In line with the physical benefits of running, there is also a dramatic improvement in one’s mental health, too. One known example is running immediately and significantly reduces a person’s stress and anxiety. As mentioned earlier, the brain can adapt to stressful situations when a person starts running. Once a runner gets used to the activity, running relieves stress levels, which therefore reduces the feeling of being anxious.

Running also affects the insulin resistance of the body, which means that it may contribute to the prevention of developing diabetes.

Also, there is such a thing called the “runner’s high”, wherein the brain releases more of the happy hormone and less of the stress hormones. The decrease in stress hormones allows the growth of new cells as well as create new neuronal connections that can improve the overall function of the brain.

Although some still refuse to believe that running can decrease anxiety and possibly other mental health problems, there’s no doubt that there are notable improvements in a person’s overall well-being.

Studies

Dissemination of the correct information is always vital when trying to prove a point. To do that, here are some studies that you should know about running and exercise in general:

The Antidepressant Effect Of Running Is Associated With Increased Hippocampal Cell Proliferation

This research shows a correlation between running and the development of new cells in the brain’s hippocampus. The hippocampus is a part that handles a person’s learning abilities and memory. Researchers believe that the loss of, or decrease of cells in the hippocampal area can be one of the causes of depression. Therefore, running can be one solution to counter depression.

The Benefits Of Exercise For The Clinically Depressed

This study shows the relationship between exercising and decreasing the symptoms related to depression. Researchers concluded that the effects of running against depression lie on the frequency of one’s exercise rather than the intensity per session.

Midlife Cardiovascular Fitness And Dementia

This study is a 44-year long study conducted in Swedish women. The researchers made the participants do a cardiovascular fitness plan. The results showed that the activity showed a decreased risk of subsequent dementia.

The Proper Attire

Although it’s easy to get clothes from your cabinet and start running, it would be best to carefully choose what to wear so that you can reap the benefits of the activity overall. Wearing the proper apparel when running not only helps you move more, it also gives you comfort, protection, and natural breathability. Don’t settle for simple clothing. Taking care of yourself should also manifest in the equipment and apparel you use.

Conclusion

Brisk Walking & Running may sound like a drag, but it doesn’t always have to be an intense and vigorous session. People tend to push themselves too much and end up stopping midway. The key is to find your pace and start gradually developing from there. As mentioned earlier, any movement is always better than nothing at all.

Citations:

Loria, K. (2018, May 27). 8 key ways running can transform your body and brain. Retrieved from https://www.businessinsider.com/health-benefits-of-running-2018-4

Gould, S. (2017, April 29). 8 surprising ways exercise affects your brain. Retrieved from https://www.businessinsider.com/how-exercise-affects-your-brain-2017-4

Department of Health & Human Services. (2013, July 31). Running and jogging - health benefits. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits

Armstrong, B. (2018, December 26). How Exercise Affects Your Brain. Retrieved from https://www.scientificamerican.com/article/how-exercise-affects-your-brain/