What are the health benefits of running?
Improve immunity?
Running is a healthy exercise. According to related research, long-term running helps to reduce the incidence of breast cancer by 25% and gastric cancer by 50%. When running, all the functions of the human body are effectively exercised, which can promote the generation of immune cells and greatly improve physical fitness. If you persist for a long time, the number of colds and fevers will gradually decrease.
Prevention of osteoporosis
The older you get, there will be some problems with your bones. Many middle-aged and elderly people are troubled by osteoporosis. At this time, proper running is helpful to improve the toughness of bones and muscles, make joint parts more flexible and effectively avoid fractures caused by osteoporosis. Long-term running also helps to protect the health of shoulders and neck. In recent years, there are more and more "low-headed families". Swinging your arms during running can effectively stretch your shoulders and neck, thus preventing cervical and lumbar diseases.
Improve cardiopulmonary function
Long-term running contributes to the improvement of cardiopulmonary function. When running, the oxygen consumption of the human body will increase greatly, and the lungs will inhale more oxygen, so as to provide enough oxygen for the heart and ensure that the myocardium will not be ischemic. Moreover, when running, the blood circulation of the human body will be accelerated, and harmful substances in the blood can be transported out of the human body faster to avoid damage to blood vessels. Long-term exercise can also consume a lot of body fat, which is very beneficial to lowering blood lipid and blood pressure and can reduce the risk of cardiovascular disease.
In fact, after 50 years old, if you can run correctly, you will exercise more, protect your knees and delay the aging of your knees.
Theoretically speaking, running may lead to knee joint injury. When the human body runs excessively or does not grasp the running posture correctly, it may squeeze the meniscus, leading to accelerated aging of joints. However, as long as the correct methods are mastered to ensure the accuracy of gait and swing arm during running, knee injuries can be effectively avoided. And even if you don't run, sitting and standing for a long time will hurt your knees more seriously, so it can be said that the advantages of running outweigh the disadvantages.
What's it like to run correctly?
1. Step by step
Before running, be sure to position yourself. If you didn't do much exercise before and just started running recently, don't start running 1000 meter or 2000 meter. At the beginning, we should run step by step, at the level of physical fitness, and then gradually increase the distance.
Have a good rest before exercise
Get enough rest before running, especially for middle-aged and elderly people, and the chances of sprain and fall are greater. If you are still engaged in activities that are harmful to your health the day before running, such as drinking and staying up late, your body will not be able to withstand too intense activities the next day. If you keep exercising, you may faint because of poor spirit, so it is best to avoid it.
Stretch before and after running
Many people know to warm up before exercise, but in fact, it is best to stretch after exercise. Stretching before exercise can effectively avoid joint sprain during exercise, and stretching after exercise can help lactic acid consumption in the body and relieve muscle fatigue. Therefore, stretching for at least 5 minutes before and after running is also a way to protect joints.
4. The posture should be standard when running
If you choose jogging, you can land on the ground with the middle of your foot first when running, which can absorb shock and reduce the pressure on your ankle. Secondly, when running, keep your head upright, keep your eyes straight ahead, swing your arms in line with your pace, and don't lift your knees too high.
Running is actually a healthy exercise, but you must master the methods when exercising, so as to effectively avoid knee injuries. There are many factors in life that can cause knee injuries, such as sitting for a long time and climbing stairs, which are very serious to the knee. Over time, it will lead to arthritis and other diseases in the human body, causing knee pain.