The Health Benefits of Exercise: Why Running Can Transform Your Life

When I laced up my running shoes for the first time, it wasn’t out of love for the sport—it was out of desperation. As a high school athlete who once thrived on soccer fields, tennis courts, and in swimming pools, I never needed to supplement my health with exercise. I found myself years later, however, in a very different place: sedentary, struggling with depression, and dealing with persistent knee and back pain. When my mental and physical health declined, my personal life also seemed to take a dive. Unable to manage my general health and well-being, I was no longer able to perform academically and felt that the things I excelled at no longer excited me. Running seemed like a last-ditch effort to reclaim some semblance of health, and I hated every step at first. But as my mental and physical health improved, so did my perspective. What began as a chore turned into a passion, and now, running has become one of my more important tools for longevity and well-being.

I was fortunate in my youth to have been exposed to so many different sports and was able to build a good base of physicality before I became sedentary. I understand that my experience is not typical of the average American, with currently up to 20% of children aged 6 to 19 being obese. Levels of normal activity have plummeted, and our lifestyles have become increasingly sedentary. Rates of obesity throughout the American population have tripled since 1970. Let me say that again… tripled, as in 3 times, in as little as 50 years. With television, video games, and cell phones replacing our active lifestyles, it is no wonder that our physical and mental health is diminished.

Exercise is a cornerstone of a healthy lifestyle, offering a multitude of physical and mental benefits. The CDC recommends 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise throughout the week to improve overall health. Moderate-intensity exercise can consist of brisk walking, easy biking, or leisurely swimming. Vigorous exercise can be described as anything that raises your heart rate and respiration rate to a level above normal. A good way to look at vigorous exercise is anything that makes it difficult to maintain a conversation. 150 minutes of exercise may seem intimidating, but in reality, this can include daily chores, playing with your kids, gardening, dancing, or any other enjoyable activities. Running, however, can provide further benefits beyond the recommended 150 minutes a week, even if done just once a week. Among various forms of exercise, running stands out as an accessible and effective way to enhance overall health. Whether you’re lacing up your shoes for a leisurely jog or training for a marathon, running can profoundly impact your physical, mental, and emotional well-being.

Physical Health Benefits of Running

1. Cardiovascular Health: Running strengthens the heart, improves circulation, and increases oxygen delivery throughout the body. Regular running reduces the risk of heart disease, high blood pressure, and stroke.

2. Weight Management: As a high-calorie-burning activity, running helps maintain a healthy weight. Studies show that consistent running increases metabolic rate even at rest, aiding in long-term weight control.

3. Bone Density: Running is a weight-bearing exercise that stimulates bone growth and increases bone density, reducing the risk of osteoporosis as you age.

4. Improved Immunity: Regular moderate exercise, such as running, enhances immune function by improving circulation and boosting the efficiency of white blood cells.

5. Longevity: Research suggests that runners live longer than non-runners up to 3 years longer. A study published in Progress in Cardiovascular Diseases found that running, even at slow speeds, can reduce the risk of death from all causes by up to 30%.

Mental Health Benefits

1. Stress Relief: Running decreases stress hormones, such as cortisol, and promotes the release of endorphins—often referred to as “runner’s high.” These chemical changes lead to improved mood and reduced anxiety.

2. Cognitive Function: Aerobic exercise like running enhances brain function by improving blood flow to the brain and stimulating the production of brain-derived neurotrophic factor (BDNF), which supports memory and learning.

3. Better Sleep: Regular running has been linked to improved sleep quality and duration, which are vital for overall health and recovery.

4. Depression Management: Numerous studies highlight the antidepressant effects of running. It provides structure, accomplishment, and physical engagement, which can be particularly beneficial for those struggling with depression.

Practical Tips to Start Running Safely

1. Consult a Doctor: If you’re new to exercise, especially if you have pre-existing health conditions, consult a healthcare professional before starting. Not everyone can just lace up and run out the door on this new adventure. If you have a chronic illness or other medical conditions, talk to your healthcare provider.

2. Start Slowly: Begin with short, manageable runs or walk-run intervals to build endurance gradually. Many six-week training plans exist that can prepare you to run. I have a post on this very topic you can check out. Starting off too much too fast will end with an injury.

3. Invest in Proper Shoes: High-quality running shoes reduce the risk of injury and improve comfort. They also do not need to cost a lot. I will discuss this in a future post.

4. Stay Consistent: Rome wasn’t built in a week. It takes consistent weekly effort to progress. That isn’t to say that every run needs to be a high-octane workout. Quite the opposite, in fact, 80% of your runs should be easy and enjoyable.

5. Listen to Your Body: Pay attention to signals of overtraining or injury, such as persistent pain or extreme fatigue, and adjust your routine accordingly. The initial stages of beginning to run are certainly uncomfortable, but listen to any pain that is greater than a 3/10 and bag the run in favor of a brisk walk, hike, or light weight lifting session.

Conclusion

Running is more than just a form of exercise; it’s a gateway to a healthier and more fulfilling life. By integrating running into your routine, you can reap the physical, mental, and emotional benefits it offers. Whether you’re motivated by longevity, stress reduction, or improved fitness, running provides a simple yet powerful way to invest in your health. Start slow, stay consistent, and embrace the transformative power and health benefits of running.

 

Lee D, et al. Running as a Key Lifestyle Medicine for Longevity. Prog Cardiovasc Dis (2017), http://dx.doi.org/ 10.1016/j.pcad.2017.03.005

Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi: 10.1016/j.jacc.2014.04.058. Erratum in: J Am Coll Cardiol. 2014 Oct 7;64(14):1537. PMID: 25082581; PMCID: PMC4131752.

Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK; American College of Sports Medicine. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009 Feb;41(2):459-71. doi: 10.1249/MSS.0b013e3181949333. Erratum in: Med Sci Sports Exerc. 2009 Jul;41(7):1532. PMID: 19127177.

Schuch, F.B., Vancampfort, D., Firth, J., et al. (2018). Physical activity and incident depression: A meta-analysis of prospective cohort studies. American Journal of Psychiatry, 175(7), 631-648.

World Health Organization (2020). Guidelines on physical activity and sedentary behaviour. Geneva: WHO.

Medical Disclaimer: The information provided does not constitute medical advice. It is recommended to consult your primary care provider to determine if you are healthy enough to begin running.