Health Benefits Of Running & Its Effect On Heart

Running is a great form of physical activity that can have many benefits for your overall health, including your heart health. It has proven to be supportive of your cardiovascular system. It is no secret that running is one of the most effective ways to stay fit and healthy. Regular running can help obtain better heart health by improving overall cardiovascular fitness. Let’s see how…

How is running good for your heart health? 

Here are some of the health benefits of physical activity for your overall health  


  • Lowering blood pressure: Regular running can help manage your blood pressure, which is a good indicator of overall heart health.


  • Reducing stress: Running can helpmanage stress and improve mental health, which can  help have a positive impact on heart health.


  • Burning calories: Running can help you burn calories and maintain a healthy weight, which can also help protect your heart.


  • Strengthening the heart: Running can help strengthen your heart and improve its function and can improve overall cardiovascular health.


  • Improving cardiovascular fitness: Running can help improve your cardiovascular fitness, which is the ability of your heart and blood vessels to deliver oxygen to your muscles during physical activity. This can help you obtain better overall and heart health. 

What is the right amount of running?


The right amount of running for heart health depends on an individual’s age, fitness level and overall health. It is essential to start slowly and gradually increase the intensity and duration of runs. A beginner runner may start with two or three runs per week, with each run lasting 15-20 minutes. As the body adapts, the runner can gradually increase the duration and frequency of runs. Setting a routine helps in improving running fitness. It is crucial to stretch after a run. Stretch both legs 2-3 times and hold each stretch for 45 seconds. Make sure to train, rest, hydrate and follow a healthy diet to maintain good physical health. 


It is also important to consider the overall health status of an individual before engaging in intense or excessive running. Individuals with a history of heart disease or other underlying health conditions should consult with their doctor before starting a running program. Additionally, older adults and individuals with high blood pressure, high cholesterol, or other risk factors for heart disease should take extra precautions when starting a running program.

Is long-distance running good for the heart? 

Long-distance running is also good for the heart. It is important to start slowly, and then gradually increase the intensity, and know when to stop or consult a doctor before starting a long-distance running program especially if you are a heart patient. By following these guidelines, runners can enjoy the many benefits of running for overall and heart health while managing the risk of diseases including heart disease.


However, it is important to note that excessive running can lead to injuries and chronic fatigue, which can increase the risk of heart disease. Studies have also shown that excessive running (32 km a week) can lead to a condition called “athlete’s heart,” which is characterised by an enlarged heart and thickened heart walls. 


The Takeaway

In conclusion, running has numerous benefits that extend far beyond physical fitness. It can improve mental health, boost self-esteem, and increase longevity, among other things. Most importantly, running has a positive impact on heart health. However, it’s essential to remember that running alone is not enough to maintain a healthy heart. Also, it’s imperative to check with your healthcare professional on the amount of exertion basis the underlying physiological condition. A heart-healthy balanced diet full of nutrients is crucial to overall heart health. You can also opt for a heart-healthy cooking oil like Saffola Gold which has natural antioxidants that help build immunity and keep your heart strong.

So, lace up those running shoes and hit the pavement, but don’t forget to nourish your heart with ample amounts of nutritious foods and moderate amounts of heart-healthy oils like Saffola Gold!

Read more: Tips To Stay Healthy While Working from Home

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