If you’ve ever felt embarrassed by your daily run while scrolling through your the photos of your friends’ marathon medals and Ironman training videos on Instagram Be encouraged that you may just be doing the right option for you and your body. Just six miles per week will provide you with greater health benefits and reduces the risks associated from longer runs as per the latest meta-analysis that was published of the Mayo Clinic Proceedings. (Surprised? You should be sure to read 8 Running Myths and get them busted!)
The research conducted by the most renowned cardiologists exercise physiologists, cardiologists, and epidemiologists examined hundreds of studies related to exercise over the last 30 years. In analyzing the data of many thousands different kinds of runners, the researchers found that running or jogging at least a few miles of times per week was helpful to maintain weight, reduce blood pressure, increase blood sugar levels, and reduce the risk of developing certain cancers, respiratory diseases or stroke, as well as cardiovascular diseases. In addition, it reduced the risk of runners being killed from any reason and prolonged their lives by about three to six years, while reducing their chance of suffering injuries from excessive use as they age.
This is a huge returns for a relatively small amount of money, study the lead researcher Chip Lavie, M.D. said in a video that was released in conjunction in conjunction with the research. All of the health advantages of running come at a fraction of the associated costs many people associate with running. Contrary to popular opinion the running sport did not appear to harm joints or bones and in fact, reduced the risk of osteoarthritis as well as joint replacement surgeries, Lavie added. (Speaking of aches and acges and aches, make sure to check out these 5 common running injuries for beginners (and how to avoid each).)
In addition, those who logged just six or less miles per week, only 2 or 3 times per week and under 52 minutes per week, which is lower than the federal guidelines for exercising-received the maximum benefits, according to Lavie. Every time you pounded the pavement for longer than this did not result in any health improvements. For the group that was the most active and had the lowest health, it actually deteriorated. For those who ran more than 20 miles a week exhibit better cardiovascular fitness however, they also had an greater risk of injuries or heart failure, and death, a condition that the authors of the study described as “cardiotoxicity.”
“This certainly suggests that more is not better,” Lavie explained, noting it’s not their intention make people fearful of those who exercise for long distances or participate in races such as a marathon since the likelihood of serious consequences is low and the risk-related issues could be something that they should discuss with their physicians. “Clearly, if one is exercising at a high level it isn’t for health because the maximum health benefits occur at very low doses,” Lavie said.
For the most runners this study is extremely positive. The main message is clear Don’t get discouraged if you “only” run a mile or “just” a jogger; you’re doing amazing things for your body every step you make.