Global Running Day 2024: 6 benefits of running for just 10 minutes daily

Many of us have different preferences for a daily cardio session. It can be walking, running, jogging or even cycling. On Global Running Day 2024, let's learn and celebrate the joy and benefits of running. While marathons and long-distance running often steal the spotlight, running for just 10 minutes a day can significantly impact your health and well-being. Here’s why dedicating a mere 10 minutes to running daily can transform your life.

Running is a fantastic way to enhance your heart health. Even a brief 10-minute run can get your heart pumping, increasing blood circulation and lowering blood pressure. According to a study published in the Journal of the American College of Cardiology, short bursts of running can reduce the risk of cardiovascular diseases, including heart attacks and strokes. The study found that running, regardless of the duration or pace, is associated with a 30% lower risk of death from cardiovascular causes.

If you're feeling stressed or anxious, a quick run might be just what you need. Running releases endorphins, often referred to as the "feel-good" hormones. These chemicals interact with receptors in your brain, reducing your perception of pain and triggering a positive feeling. Research published in JAMA Psychiatry indicates that even short bouts of exercise can improve mood and decrease symptoms of depression. The study highlighted that individuals who engaged in just 10 minutes of physical activity showed significant improvements in their mental health.

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Adding a 10-minute run into your daily routine can help with weight management. While it might not seem like much, these short runs add up over time. According to Harvard Health, running at a moderate pace burns approximately 100 calories in 10 minutes for a person weighing 155 pounds. Consistent calorie burning, even in small amounts, can contribute to weight loss and help maintain a healthy weight.

Struggling with sleep? Running could be the answer. Physical activity, including running, helps regulate your sleep patterns and improve the quality of your sleep. A study in the journal Sleep Medicine found that participants who engaged in moderate-intensity aerobic exercise, such as running, experienced better sleep quality and felt more rested in the morning. The research suggests that just 10 minutes of running can help you fall asleep faster and enjoy deeper sleep.

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Running isn't just about cardiovascular benefits; it also strengthens your muscles and joints. Regular running can enhance the strength and endurance of the muscles in your legs and core. Running stimulates the production of growth hormone, which helps repair and build muscle tissue. According to a study in the Journal of Bone and Mineral Research, running can also improve bone density and joint health, reducing the risk of osteoporosis and arthritis as you age.

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If you’re looking for a simple way to extend your lifespan, running for 10 minutes a day might be the key. Runners tend to live longer than non-runners. The study found that running, even at slow speeds and for short durations, is associated with a 3-year increase in life expectancy. The cumulative benefits of running, including improved cardiovascular health, mental well-being, and weight management, contribute to this increased longevity.

(Images: CANVA)