When talking about the health benefits of exercise, the phrase, "Some is better than none but more is better than some," can be applied. The Centers for Disease Control and Prevention recommend adults engage in a total of 150 minutes a week of moderate intensity activity or a total of 75 minutes per week of vigorous intensity activity to improve health. Running one mile is a step in the right direction for improving your health. Increase your mileage to about two miles per day and gain health benefits.
Improve Your Cardiorespiratory Fitness
Running is a vigorous physical activity that significantly increases your heart rate and breathing. The simple act of getting your heart pumping strengthens your heart muscle. When your heart is pumping more blood to deliver needed oxygen to your working muscles your lungs are working to keep up. This improves your respiratory system which makes performing everyday tasks, such as climbing stairs and carrying groceries easier.
Prevent Lifestyle Disease
Running daily is an effective way to prevent lifestyle disease. Running lowers blood pressure by strengthening your heart, prevents heart disease and stroke by lowering cholesterol, prevents type 2 diabetes by preventing weight gain and improving insulin sensitivity, prevents osteoarthritis by lubricating and strengthening joints -- and running prevents some types of cancer.
Maintain Your Weight
Running one or two miles per day may help you maintain your weight by burning off extra calories. Each person is different in the amount of exercise they need to maintain their weight. Data from The National Weight Control Registry suggests individuals who have lost a significant amount of weight may need up to one hour per day of physical activity to maintain their weight.
Build Strong Bones and Muscles
Running one mile a day can help to improve your bone density and tone your muscles. Running is a weight bearing exercise which means when your foot hits the ground it creates stress on your bones -- and your bones respond to the stress by making them stronger. Your muscles contract and relax as you put one foot in front of the other which makes them stronger and denser.
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