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6 Amazing and Evidence-Supported Health Benefits of Running

  6 Amazing and Evidence-Supported Health Benefits of Running 1. Running Improves Your Health Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots. 2. Running  Prevents Disease For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced. 3. Running helps in weight loss Running is one of the best forms o...
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Some Benefits of swimming | what you should know before starting swimming

Some Benefits of Swimming 



1. It is almost a whole body workout

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:

  • increases your heart rate without stressing your body
  • tones muscles
  • builds strength
  • builds endurance

Each focuses on different muscle groups, and the water provides a gentle resistance. No matter what stroke you swim, you’re using most of your muscle groups to move your body through the water.

2. Makes your internal organs strong and more efficient

While your muscles are getting a good workout, your cardiovascular system is, too. Swimming makes your heart and lungs strong. Swimming is so good for you that researchers share it may even reduce your risk of death. Compared with inactive people, swimmers have about half the risk of deathTrusted Sourceh. Some other studies have shown that swimming may help lower blood pressureTrusted Source and control blood sugarTrusted Source.

3. Should avoid in some cases

Swimming can be a safe exercise option for people with:

  • arthritis
  • injury
  • disability
  • other issues that make high-impact exercises difficult

Swimming may even help reduce some of your pain or improve your recovery from an injury. One study showed that people with osteoarthritis reported significant reductions in joint pain and stiffness, and experienced less physical limitation after engaging in activities like swimming and cycling.

4. Helps with asthma

The humid environment of indoor pools makes swimming a great activity for people with asthma. Not only that, but breathing exercises associated with the sport, like holding your breath, it can helpTrusted Source you expand your lung capacity and gain control over your breathing. Some studies suggest that swimming may increase your risk for asthma because of the chemicals used to treat pools. Talk to your doctor about the potential risks of swimming if you have asthma,

5. Helps in multiple sclerosis(MS)

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.

In one studyTrusted Source, a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.

6. Burn a huge amount of calories

Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. That same person may burn up to 715 calories an hour swimming at a more vigorous pace. A 200-pound person doing the same activities would burn between 528 and 892 calories an hour. A 240-pound person might burn between 632 and 1,068.

7. Improves your sleep quality



 
In a study on older adults with insomnia, participants reported both a boost in quality of life and sleep after engaging in regular aerobic exercise.Trusted Source 

Nearly 50 percentTrusted Source of older persons experience some level of insomnia, so this is excellent news. The study focused on all types of aerobic exercise, including the elliptical, Stairmaster, bicycle, pool, and exercise videos. Swimming is accessible to a wide range of people who deal with physical issues that make other exercises, like running, less appealing. 

8. Improves mood

ResearchersTrusted Source evaluated a small group of people with dementia, and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic workouts aren’t just psychologically beneficial for people with dementia. Exercise has been shown to boost mood in other people, as well.

9. Relieves stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. After swimming, the number of people who still reported feeling stressed decreased to just eight. While more research needs to be done in this area, the researchers conclude that swimming is a potentially powerful way to relieve stress quickly.


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