Running Toward Better Health: The Benefits of Aerobic Exercise

Regular exercise has a multitude of benefits that aim to promote a healthy lifestyle and maintain overall health and well-being. Consistent exercises improve each of the body’s functions. For starters, the heart becomes stronger. Cardiovascular exercises help to strengthen the heart, improve circulation, and help lower the risk of heart disease, hypertension, and stroke. Engaging in regular daily exercise also regulates weight, burns calories, increases metabolic rate, and helps prevent obesity, which is linked to various diseases such as diabetes and certain cancers. Physical activity enhances muscular and skeletal health, promoting bone density, strength, and flexibility, preventing osteoporosis and reducing the risk of injuries as one ages. Regular exercise is a stress reliever that releases endorphins, alleviates anxiety, and fights depression, allowing people to attain and preserve a healthier and fulfilling existence.

There are several types of exercises that people can engage in that doesn’t have to be expensive. It can be done with or without equipment; outdoors or indoors; and even with or without friends. Simple yet, effective exercises include balance, flexibility, jump roping, and jumping jacks. Other types of exercises include bodyweight training, yoga, pilates, calisthenics/running and jogging, walking, hiking, dancing, stretching, and even swimming. The key to improving overall health is incorporating consistent, regularly scheduled routine workout sessions coupled with a balanced diet and adequate rest. This can help you because it makes your bones strong. According to a Harvard research study, “Exercise is key to good health. But we tend to limit ourselves to one or two types of activity. People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness may be ignored. In reality, we should all be doing aerobics, stretching, strengthening, and balance exercises. Here, we list what you need to know about each exercise type and offer examples to try, with a doctor's okay.”

Aerobic exercise consists of exercise that increases the heart rate and breathing, directly affecting the cardiovascular system and essential organs including heart, lungs, and blood cells. Aerobic activities make the heart beat faster than usual and force more oxygen into the system, making the heart and lungs stronger and able to work better. Regular aerobic activity such as walking, bicycling or swimming can help a person live longer and healthier. During aerobic activities, large muscles, legs, and hips are used; breathing becomes faster; oxygen flows through the blood faster; and blood flows to your muscles and back to your lungs as the heart works more. Aerobic training exercises are any activities that raise heart rate and make breathing somewhat harder. The activity you are doing must be constant and continuous. Examples of aerobic activities include walking, hiking, jogging, running, and biking. According to BetterHealth.gov, compared to other exercises, “running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles.”

Running is a good form of aerobic exercise for several reasons. For starters, running can help a person lose weight and improve our health. Running is an excellent way to strengthen the heart and ensure the efficient flow of blood and oxygen throughout the body which helps decrease the risk of heart attack and reduce mortality rates. The likelihood of contracting a is also the primary cause of most chronic diseases, as the body rapidly adapts to insufficient physical activity which results in substantially reduced quality of life. Regular physical activity such as running can significantly improve mental health, self confidence, health, aging and quality of life. When we exercise it can reduce your risk of major illnesses such as coronary heart, disease, stroke, type 2 diabetes and cancer and lower your risk of early death by up to 30%. According to the National Library of Medicine, “Running, even 5-10 minutes per day and slow speeds <6 mph, is associated with markedly reduced risks of death from all causes and cardiovascular disease. This study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits.”

Aerobic exercises such as running have direct benefits to several of the body systems. Four in particular that are directly impacted by swimming include the cardiovascular, respiratory, musculoskeletal, and nervous systems. The cardiovascular system is sometimes called the blood vascular or simply the circulatory system. It consists of the heart which is a muscular pumping device, and a closed system of vessels called arteries veins and capillaries. The cardiovascular system consists of the heart, arteries, veins, and capillaries. The heart and vessels work together intricately to provide adequate blood flow to all parts of the body. Cardiovascular system pumps blood from the heart to the lungs to get oxygen. The heart then sends oxygenated blood through arteries to the rest of the body. The veins carry oxygen poor blood back to the heart to start the circulation process over. Running affects the cardiovascular system and helps to lower blood pressure and cholesterol, strengthen the heart and blood vessels and improve the flow of oxygen around the body.

The respiratory system is the network of organs and tissues that helps you breathe. It includes your airways, lungs and blood vessels. The muscles that power your lungs are also part of the respiratory system. These parts work together to move oxygen throughout the body and clean out waste gases like carbon dioxide. The respiratory system includes the nose, mouth throat, voice box, windpipe, and lungs. Air enters the respiratory system through the nose or the mouth. If it goes in the nostrils also called nares, the air is warmed and humidified. When you exercise and your muscles work harder, your body uses more oxygen and produces more carbon dioxide. To cope with this extra demand your breathing has to increase. Betterhealth.gov states that, “your body becomes more efficient at getting oxygen into the bloodstream and transporting it to the working muscles as you increase your running.”

Running is an essential part of improving the performance of the nervous system. According to The University of Cincinnati, “the brain and spinal cord (the CNS) function as the control center. They receive data and feedback from the sensory organs and from nerves throughout the body, process the information, and send commands back out.” The nervous system guides almost every aspect of our lives from movement, thought, and memory. When running, the brain works with the muscles to contractions, balance, and movement. Running improves the brain's ability to transmit signals to muscles, enhancing coordination and proprioception. Moreover, running release of endorphins, which can alleviate stress, anxiety, and depression, leading to a favorable influence on the overall health of the nervous system.

According to Healthdirect, “bones, muscles and joints make up the musculoskeletal system, along with cartilage, tendons, ligaments and connective tissue. This system gives your body its structure and support and lets you move around. The parts of the musculoskeletal system grow and change throughout life. Injuries and various illnesses can damage bones, muscles and joints.” The musculoskeletal system is composed of the skeleton, joins, cartilage, ligaments, muscles, and tendons. Running is an effective way to improve the musculoskeletal system since it forces the body to move, while strengthening and toning them over time. Running engages joints, allowing flexibility and joint mobility. This exercise helps improve posture and balance, reducing the risk of musculoskeletal damage due to weakening bone density.

Medical News states that the nervous system, “is a complex network of nerves and cells that carry messages to and from the brain and spinal cord to various parts of the body. The proper functioning of these nerves ensures that each organ system, such as the cardiovascular, gastrointestinal, and immune systems, can adequately communicate with one another.” Running engages the brain and spinal cord, releasing endorphins, which alleviate stress and promote a sense of well-being. Running enhances the memory, attention, and problem-solving skills, attributed in part to increased blood flow and oxygen supply to the brain. Additionally, it enables a path for the growth of new neurons, enhancing the brain’s health. Running strengthens neural pathways, improving coordination and motor skills promoting cognitive function, emotional balance, and overall neural well-being.

According to the National Library of Medicine, “Running is a popular and convenient leisure-time physical activity with a significant impact on longevity. In general, runners have a 25%-40% reduced risk of premature mortality and live approximately 3 years longer than non-runners.” This longevity benefit is attributed to a range of factors: running helps reduce major mortality risk factors such as hypertension, diabetes, and heart disease, promotes cardiovascular health, and enhances overall fitness. Regular running contributes to the prevention of chronic diseases and supports a healthier lifestyle, ultimately extending an individual's lifespan. Running is said to lower blood pressure, increase fitness, and reduce extra body fat.

Nevertheless, running does have some potential risks to the human body. One risk is the overuse injuries, including stress fractures, shin splints, and tendonitis, due to the repetitive impact on joints and bones. Inadequate warm-up or improper running form can contribute to these injuries. Running on hard surfaces like pavement may also increase the risk of joint discomfort and injury. Additionally, extreme or excessive running without adequate recovery time can lead to physical and mental burnout, which may negatively impact overall health.

Running reduces the risk of heart disease by improving cardiovascular fitness, lowering blood pressure through regular exercise, and potentially reducing the risk of certain cancers through its positive effects on the immune system and metabolic health. Regular running is associated with a decreased risk of certain cancers, particularly colon and breast cancer, as it may help regulate hormones and improve immune function. Furthermore, running serves as a tool against depression and anxiety by triggering the release of endorphins and enhancing mood. It is effective in combating obesity by burning calories and increasing metabolic rate, which can aid in weight management.

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