Running decreases the risk of heart disease, which is a leading cause of death in women, according to the Centers for Disease Control and Prevention. The American Heart Association states that individuals who are physically inactive are at greater risk of developing coronary artery disease. Physical inactivity also contributes to other risk factors associated with heart disease. Regular aerobic activities such as walking, jogging and running reduce risk factors including high blood pressure, high triglyceride levels and diabetes.
Lowers Risk Factors for Heart Disease
Running improves heart health. The faster and harder you run, the more your heart needs to work. As your heart works harder, it becomes stronger. When you run, you are actually strengthening the heart muscle. A regular running routine can reduce or even eliminate several of the risk factors related to cardiovascular disease.
Running can be an essential part of a weight management program. Losing weight makes it less likely that you will have heart problems. Not only can running regularly help you maintain a healthy weight, the results of the National Runners' Health Study found that women who run show improved cholesterol profiles. Research suggests that individuals who have higher levels of HDL, or healthy cholesterol, are at less risk for developing heart disease.
Other Healthful Benefits
Running offers numerous healthful benefits for your body. Physical activities like running keep the blood flowing through your body. The blood provides the body with the oxygen and other nutrients it needs to function. Aerobic exercise helps move the blood through the heart and around the body.
Like the other muscles in your body, you must exercise the heart muscle to keep it strong. Running can also lower blood pressure, strengthen bones and help prevent hardening of the arteries. Exercise reduces your heart rate, keeping your blood vessels more elastic so that blood keeps flowing. Activities that strengthen your muscles strengthen the bones as well.
Psychological Benefits
Some people find that running lifts their mood and provides an outlet for dealing with stress. Stress is known to aggravate a number of health conditions and risk factors that can lead to heart disease. Physical exercise relieves stress. Running gives you a break from the things that stress you, allowing you to recover from the physical effects of anxiety.
Running Methods
Run on a treadmill if you prefer not to run outdoors. You will get the best results if you work your way up to a fast-paced run with some degree of incline. Running on a treadmill has the added advantage of not placing the stress on your legs that running on concrete and asphalt can. If you run outdoors, go for a moderate jog. Run fast to cover shorter distances or run longer distances at a moderate pace. Either running method can bring you heart-healthy benefits.
References
- American Heart Association: Physical Activity
- Lawrence Berkeley National Laboratory: Government Guidelines Underestimate Benefits of Running for Women, Says National Runners' Health Study
- Centers for Disease Control and Prevention: Leading Cause of Death in Females, U.S., 2006
- "Women's Health" Magazine: 6 Reasons to Start Running
