Exercise provides innumerable health benefits, all of which coalesce to increase your life expectancy by protecting against chronic health complications.<\/p>\n
According to Mayo Clinic, regular exercise can offer defence against a number of potentially life-threatening mechanisms, such as high blood pressure and type 2 diabetes.<\/p>\n
Emerging evidence also suggests it may be a potent weapon in the fight against cancer.<\/p>\n
Despite the palpable health benefits, knowing what exercise to do and how frequently to do it can seem overwhelming if you are a beginner.<\/p>\n
A recent study published in the British Journal of Medicine suggests that the life-extending benefits of exercise can be achieved without getting bogged down in technical details, however.<\/p>\n
The results of a pooled analysis found that running, a low-maintenance exercise that can be easily incorporated into your day, significantly lowered risk of death from any cause.<\/p>\n
To gather their findings, researchers analysed swathes of data from relevant published research, conference presentations, and doctoral theses and dissertations in a broad range of academic databases.<\/p>\n
READ MORE:How to live longer: This simple activity may increase your life expectancy<\/p>\n
They looked for studies on the association between running\/jogging and the risk of death from all causes, cardiovascular disease, and cancer.<\/p>\n
When the study data were pooled, any amount of running was associated with a 27 percent lower risk of death from all causes for both sexes, compared with no running.<\/p>\n
And it was associated with a 30 percent lower risk of death from cardiovascular disease, and a 23 percent lower risk of death from cancer.<\/p>\n
Crucially, even in small doses running had an outsized effect, for example, once weekly or less, lasting less than 50 minutes each time, and at a speed below six miles (8 km) an hour, still seemed to be associated with significant health\/longevity benefits.<\/p>\n
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This suggests that running for 25 minutes less than the recommended weekly duration of vigorous physical activity could reduce the risk of death.<\/p>\n
Increasing the frequency and duration of running wasn't associated with a further lowering of the risk of death from any cause, however, the analysis showed.<\/p>\n
In their concluding remarks, the researchers said: \"Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population health and longevity.\"<\/p>\n
If you have not been active for a while, you may want to ease into running, gradually increasing your fitness levels by walking first, says the NHS.<\/p>\n
Once you develop more confidence, it is advisable to get a good pair of running shoes that suit your foot type may help improve comfort, explains the health site.<\/p>\n
There are many types of trainers on the market, so get advice from a specialist running retailer, who'll assess your foot and find the right shoe for you, explains the health body.<\/p>\n
To get into a running routine, it is also wise to plan your runs and work out when and where you're going to run and put it in your diary.<\/p>\n
The NHS also recommends increase your pace and distance gradually over several outings to avoid injury and keep the experience enjoyable if you are starting out.<\/p>\n
Start each run with a gentle warm-up of at least five minutes. This can include quick walking, marching on the spot, knee lifts, side stepping and climbing stairs, advises the health body.<\/p>\n
As the health site points out, regular running for beginners means getting out at least twice a week.<\/p>\n
Your running will improve as your body adapts to the consistent training stimulus, says the health body.<\/p>\n
It's better to run twice a week, every week, than to run six times one week and then do no running for the next three weeks, it adds.<\/p>\n
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Read the original: Exercise provides innumerable health benefits, all of which coalesce to increase your life expectancy by protecting against chronic health complications. Continue reading
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