Jogging Extends Life By 6 Years
Dedicating just one hour a week to jogging can produce amazing results. This claim is backed by 20,000 Danes who regularly practice jogging.
If a man runs for an hour a week, then his life expectancy increases by 6.2 years. As for women, they live, on average, 5.6 years longer compared to the fair sex, who refuse to run.
The study was carried out by Petr Schner, who now confidently claims that jogging can actually prolong life. In this case, jogging should be regular. Jogging should be done at a moderate pace, the body does not need extra loads.
Interestingly, a study conducted with cyclists found a different fact. It turns out that cycling enthusiasts who pedal to the limit of their physical capabilities live longer. Later, scientists found an explanation for this. The fact is that when a person joggers, he spends as much effort as a cyclist pedaling to the limit of his own abilities.
Content:
- Movement is the key to health
- How long can you extend your life if you run regularly?
- Life is impossible without movement
- Walking is suitable for people of all ages
- Running options
Movement is the key to health
Domestic physiologist I. P. Pavlov argued that physical activity can replace any drugs, but not a single drug can become a full-fledged alternative to movement. This statement is 100% correct.
In just 6 months of regular sports, Swedish doctors managed to prevent the development of diabetes mellitus in 100 people who were at high risk for this disease. Due to physical activity, all participants in the experiment normalized their metabolism, including the metabolism of carbohydrates.
Van Aaken, a cancer specialist, has observed 1,000 people for 6 years. At the same time, half of them ran regularly, and the other half of the people did not bother themselves with physical activity. During the study, 29 people who ignored sports died of cancer. Among the running people, only 4 people were affected by the disease.
Another living example of the healing power of the movement is Valentin Dikul. Thanks to physical exercises, he was able to restore the injured spinal column and receive the title of "hero".
How long can you extend your life if you run regularly?
Recent research has shown that people who regularly run live 3 years longer than those who do not. And this statement holds true even for those runners who drink, smoke, and are overweight.
The testers found that no other physical activity can compare to running in terms of its effectiveness. The study was conducted three years ago by scientists from Dallas (Cooper Institute). They managed to prove that even a five-minute run a day can prolong life.
The results of these studies were verified once again by Professor Dak-Chul Lee of Iowa State University. He was able to prove that running, regardless of its pace and duration, reduces the risk of premature death by 40%. If every person who gives up running began to exercise it regularly, it would reduce the number of deaths from heart attacks by 25%.
If a person runs 2 hours a week, then in 40 years of his life he will spend less than six months on this activity. At the same time, its life expectancy will increase to 3 years and 2 months. In total, the “benefit” is 2 years 8 months. Having run only an hour, a person grants himself 7 hours of life.
Life is impossible without movement
Insufficient physical activity is the cause of the development of many diseases, including various pathologies of the cardiovascular system. Active muscle work is a powerful "switch" that starts the work of all internal organs, and also allows the body to function properly.
Physical activity contributes to the normal functioning of the brain, makes all the senses sharpen, and awakens consciousness. Indeed, during exercise, the brain must control the direction of movement, calculate the trajectory, and maintain coordination in space. The lungs begin to work better during movement, breathing becomes deeper.
Physical activity allows you to expend maximum energy, which requires processing a large amount of substances. This improves the digestive function.
The body temperature becomes higher during movement. To prevent overheating, the body triggers thermoregulation mechanisms, enhances metabolic processes. This accelerates the flow of blood through the vessels. Therefore, we can safely say that movement allows you to breathe life into a person.
People who don't move enough can outwardly stay healthy. At the same time, even from minor mental work or physical effort, they quickly get tired. With hypodynamia, metabolic processes in the body slow down, and toxins begin to accumulate in it. This naturally weakens the immune system, increases the likelihood of developing oncology, degenerative changes in the muscles and tissues of organs, and infectious diseases. To avoid health problems, you should give the muscles a load.
Walking is suitable for people of all ages
Walking is a versatile physical activity that suits people of any age. You need to walk hard enough to really benefit from your workout. In this case, you should not overexert, as this can be hazardous to health.
A half-hour run is enough to feel a surge of happiness. This is scientifically understandable. The fact is that during physical activity, the work of the pituitary gland increases, which produces hormones of happiness. They are called endorphins. It has been found that a high dosage of these hormones may override the effects of morphine use.
Endorphins cause a feeling of real bliss, help relieve pain. The effect of the release of these hormones lasts for an hour. Therefore, running can be called a method of getting rid of depression. Moreover, this method is available to everyone.
Walking can be an alternative to running, but it must be intense enough to cause the person to sweat. It is he who is an indicator that physical activity is effective. If you walk at this pace for an hour, you can get an effect comparable to a 15-minute run. Paul Bregg called walking the "queen" of all exercises. He recommends starting training with walking, for a start, the distance should not be more than 5 km. In the future, this distance can be doubled.
While walking, the work of the cardiovascular system and all digestive organs is normalized. Bile liquefies, does not precipitate, so food is digested rather intensively. All products that have entered the intestines are intensively shaken, which contributes to an additional contraction of the intestinal wall. As a result, a person completely forgets what constipation is.
Walking helps to improve the functioning of the liver, kidneys, gall and bladder, as well as the pancreas. The blood supply to the organs is increased, with the blood they receive a sufficient amount of oxygen and nutrients. The person is energized and begins to feel much better. This is also possible due to the fact that toxins are eliminated from the body at a doubled rate.
Body movements performed while running and walking have a positive effect on the condition of the musculoskeletal system. In the body, as it were, an internal self-massage takes place, in which intervertebral discs, ligaments, muscles take part. If a person leads a sedentary lifestyle, then they become numb, become rigid and cannot perform all the functions assigned to them. Therefore, most people suffer from low back pain, pain in various parts of the back, and joint pain. As the body ages, all these pains are aggravated, the range of motion becomes significantly limited.
If at the initial stage it is difficult for a person to walk at an intense pace, then vibration gymnastics can be practiced.
The technique of its implementation is reduced to lifting on toes with the heels off the floor. Then you need to drop down sharply. At this time, you can feel a blow, so you need to shake the body 1 time per second. Enough for 3-5 sessions per day, which should last one minute. If the body is weakened, then the exercise time should be reduced to 30 seconds. This should be followed by a five-minute rest, after which the exercise will be repeated again. It is very useful to engage in vibro-gymnastics for people whose professional activity is associated with a long pastime in a sitting position. This simple exercise allows you to prevent the development of many dangerous pathologies, ranging from thrombophlebitis and ending with myocardial infarction.
Running options
The most common running is a way to improve your health. Running is healthier than walking. During running, blood flow increases, the lungs open, all organs are washed with blood, and toxins are eliminated through sweat. Energy consumption while running is much higher than while walking.
"If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run." These words were carved into a stone discovered by archaeologists. They belong to the inhabitants of ancient Hellas, who already at that time understood the full value of running.
If a person runs rhythmically, at a given pace, his heart rate increases to 120 beats per minute, blood vessels expand, and the pressure becomes lower. If a person suffers from low blood pressure, then it will rise slightly. Therefore, running can rightfully be called a means for normalizing blood pressure.
You can run hypotensive and hypertensive patients with VSD, coronary artery disease, rheumatism, mitral valve insufficiency, osteochondrosis, stomach ulcers.
Running is a unique method of fighting cell aging. It increases the body's defenses, normalizes the functioning of the endocrine glands, and helps prevent obesity.
By running, you can control your appetite. So, a 20-minute run is enough to dull the feeling of hunger.
You can run in the morning, afternoon and evening. Immediately after awakening, the level of hubbubs in the blood is increased. Running restores hormonal balance. Evening jogging allows you to get rid of stress, gives a boost of vivacity and energy, reduces appetite. Sleep after an evening run will be excellent.
So that running does not turn into a boring and monotonous activity, you need to diversify it.
In fact, there are many running options:
- The famous Porfiry Ivanov practiced running with his head laid back. At the same time, the arms were folded behind the back like wings. The body remains tense all the time, which allows you to strengthen the muscles of the back and the spinal column. He also recommends a "soothing" run. In this case, the movements should be slowed down and smooth, the hands go back and forth, like flapping wings.
- Strength running is another form of physical activity. In this case, the back must be kept straight, and the body is slightly tilted down. While running, the knees rise high, reaching almost to the chest. The steps are small, but intense. You can run in this way even in the dark, the danger of falling is minimized.
- Separately, you need to dwell on the options for meditation running:
- Energy pumping. While running, you should direct your thoughts to the fact that energy enters the body along with the air. At the same time, it must be directed to the place that is sick or weakened. Sometimes this meditation running technique can actually get rid of painful sensations. At the same time, people indicate that they really felt a surge of warmth to the place they were thinking about at a given time.
- Pumping out metabolites. If any organ functions with impairments, then while running you need to imagine that all toxins and other harmful substances are removed from it. These elements should be visualized mentally in the form of black smoke that leaves the body when you exhale. After the organ is sufficiently cleansed, you need to start "pumping" it with useful energy. To do this, you need to breathe in the air deeply, mentally directing it to the right place. This energy should be represented as white or yellow smoke.
- Flying arrow. Before finishing your run, you must try to run 2 km at maximum speed. To do this, you should imagine yourself fired from a bow with an arrow. Such thoughts have a positive effect on a person's mood, energize him for the whole day. When the measured distance is covered, you need to run another 1 km at a slow pace with relaxed hands.
- Running with a mental attitude. While running, you can constantly repeat the given phrases, for example, “I am absolutely healthy”, “I am full of strength and energy”, “I am filled with life-giving force”, etc. You should pronounce the phrases mentally, you can even sing them.
Many people experience stiffness during their first jogging sessions. You can get rid of it. It is enough to make sure that the spine remains level and the arms and legs move actively. Keep your hands and fingers relaxed. Then you need to relax the muscles of the face, buttocks and legs.
Look while running slightly above the horizon. This will give the impression that the person is floating in the air. If you look at the ground, it will be more difficult to run. Sometimes circumstances develop in such a way that a person simply has nowhere to run. This is not a reason for giving up physical activity. You can go jogging on the spot.
Running on your toes can be beneficial for the healing effect. At the same time, the body of the body should be slightly tilted forward, and with your feet you should hit yourself on the buttocks. This running technique allows you to increase not only muscle tone, but also to normalize the bowels, as well as get rid of constipation. To enhance the effect, you can try to hold your breath. You need to start running in this way from a small period of time - from 15 seconds, gradually bringing the time interval of classes to 15 minutes.
You can also run with your knees raised high. In general, the running technique can be any, the main thing is that it suits a person.
So running increases lifespan - that's a fact. It helps to reduce pressure, normalize the work of all internal organs, and improve overall well-being. Therefore, giving up running means deliberately harming your health.
Author of the article: Alekseeva Maria Yurievna | Therapist
Education: From 2010 to 2016 Practitioner of the therapeutic hospital of the central medical-sanitary unit No. 21, city of elektrostal. Since 2016 she has been working in the diagnostic center No. 3.
