Introduction: It is said that “life lies in movement.” Undoubtedly, fitness exercise is of undeniable importance for maintaining our physical health. It is not only a special healthy lifestyle but also a key to health and vitality.
Through exercise, we can not only sculpt a perfect body but also enhance our resistance, reduce the risk of illness, ensuring our body is in good condition.
However, under the fast pace and convenience of modern life, more and more people are developing unhealthy habits, such as prolonged sitting, irregular eating, which often lead to the emergence of chronic diseases and increase the risk of obesity.
Obesity not only affects our appearance but more importantly, it imposes a serious burden on our bodies and may even trigger a series of health problems. Therefore, more and more people are realizing the importance of weight loss and are actively joining the weight-loss ranks.
Running, as a simple and feasible aerobic exercise, is loved by many. Many people have found that after sticking to running, their weight does decrease, and their figure gradually becomes slimmer.
However, some people have found that their skin condition deteriorates during the weight-loss running process, and signs of aging even begin to appear. This has left them puzzled and uneasy, not understanding why such a beneficial exercise like running would lead to these results.
What are the benefits of sticking to running?
Weight loss and slimming down:
Running is a full-body aerobic exercise that can help us burn a significant amount of energy, reduce the accumulation of body fat, and sculpt a more attractive figure. With regular running, you will find your weight decreasing, your body posture becoming more erect, and your temperament improving.
Enhancing cardiorespiratory function:
During running, our heart rate increases, and the lungs need more oxygen to support body movement. This exercise can enhance the strength of the heart muscle, improve the heart’s pumping capacity, making the heart healthier. Moreover, running can also increase lung ventilation, improve gas exchange efficiency, and make our breathing smoother.
Relieving stress:
When faced with life’s pressures, running can help us release negative emotions, alleviate stress. During running, we can focus on the body’s sensations, forget worries, and relax the mind. With long-term adherence to running, you will find your mindset more peaceful, and emotions more stable.
Improving sleep quality:
Running helps reduce stress and anxiety, making it easier for the body to enter deep sleep. Good sleep quality is vital for physical and mental health.
Boosting the immune system:
Regular running exercise can strengthen the immune system, reducing the chances of falling ill. Running can increase the number and activity of white blood cells and other immune cells, aiding in resistance against infections and diseases.
Strengthening bones and joints:
While running has a certain impact on the joints, moderate running can actually strengthen bones and joints. By increasing bone density and joint flexibility, running helps prevent osteoporosis and arthritis.
Does running hurt the knees?
Running, a seemingly simple yet challenging exercise, has gained popularity in the fitness world in recent years. However, the controversy about whether running can harm the knees still persists. Some are concerned that running could lead to excessive wear and tear on the knees, causing issues such as arthritis. But is this really the case?
It must be clear that any form of exercise, if not done correctly, can potentially cause harm to the body. Running is no exception. However, this does not mean that running will inevitably harm the knees. In fact, running is a low-impact aerobic exercise that is safe and effective for most people.
So, how can one avoid knee injuries while running? Firstly, choose appropriate running shoes tailored to your feet. Proper running shoes can provide good cushioning and support, reducing the impact on the knees during running. Secondly, control the time and intensity of running. Excessive running or sudden increases in running intensity can exert too much pressure on the knees. Therefore, it is essential to plan your running schedule reasonably based on your physical condition and exercise goals.
For those who persevere in running, why are they getting thinner but aging at the same time? The answer might be thought-provoking.
By sticking to running, why are you getting thinner but also aging? Behind this lies a thought-provoking answer. When delving into this phenomenon, one must mention a key biological molecule— “interleukin-15.”
“Interleukin-15” is a special protein found in human body cells that plays a crucial role in skin health. This protein not only helps in collagen supplementation for skin cells but is also a key factor in maintaining skin moistness and smoothness. Collagen is the foundation of skin elasticity, and its quantity and quality directly impact skin youthfulness.
Researchers at McMaster University in Canada conducted an interesting study and found an intriguing relationship between the secretion rate of “interleukin-15” and long-term aerobic exercises like running. They discovered a “U-shaped” relationship between exercise intensity within a certain range and the promotion of “interleukin-15” secretion, thus contributing to skin health and maintaining a youthful appearance of the skin.
However, when exercise intensity exceeds a certain threshold, the situation reverses. Excessive exercise intensity can lead to a decrease in the secretion rate of “interleukin-15”, weakening its role in promoting skin health and potentially accelerating skin aging. This is because excessive exercise can trigger an overactive stress response, thereby hampering the normal secretion of “interleukin-15.”
Therefore, for those who adhere to running, even if they have successfully shed weight through exercise, if they don’t control exercise intensity adequately, they may face the risk of skin aging due to insufficient secretion of “interleukin-15.”
This also explains why some people, after running, become slimmer but have dry, sagging, and less elastic skin. To prevent this situation, focusing on the following four aspects is crucial:
To avoid getting older while running more, mastering these 4 techniques is essential:
Customize a personalized running plan:
As each person’s physical fitness, goals, and preferences differ, there is no one-size-fits-all approach. You can set the number of running sessions, distance, and time per week based on your circumstances. Remember, consistent and stable exercise brings long-term benefits compared to excessive single efforts.
Maintain adequate sleep:
Sleep is a crucial period for the body’s recovery and repair, particularly for running enthusiasts, as good sleep aids in relieving muscle fatigue and promoting body recovery. If you often feel exhausted after running, your sleep quality or duration may need improvement.
Balanced diet:
Running consumes a significant amount of energy, so you need to replenish this energy through diet. At the same time, a nutritious diet helps maintain a healthy body state and prevent diseases. Remember not to overlook the intake of vegetables and fruits, as their richness in vitamins and minerals is crucial for your health.
Maintain a positive attitude:
Running is not just an exercise but a lifestyle and attitude. Regardless of the challenges faced, maintain a positive mindset, believe in your ability to overcome them. With a positive mindset towards running, you will discover that it not only brings a healthy body but also a happy spirit and positive life attitude.
Is it better to run in the morning or in the evening?
Regarding the question of whether running in the morning or in the evening is better, there is actually no absolute answer because everyone’s lifestyle, physical condition, and running goals are different. However, we can discuss this issue from some common perspectives.
Morning runs have their unique advantages:
The morning is the freshest time of the day, with relatively fewer air pollutants, beneficial for the health of the respiratory system. Additionally, morning running helps kick off your day, enabling you to start work and study in a vibrant state. Moreover, morning running helps burn more fat because the glycogen reserves in the body are lower at that time, making it easier to switch to fat-burning mode.
Evening runs also have their unique charm:
Firstly, evening running can help release the day’s work pressure, allowing you to end the day in a relaxed and pleasant atmosphere. Secondly, evening running can improve sleep quality as exercise helps expend extra energy, making it easier for you to fall asleep. Additionally, evening running allows you to appreciate the city’s beauty under moonlight and experience a different running atmosphere.
Of course, choosing between morning and evening runs depends on various factors.
For example, your schedule, dietary habits, sleep needs, among others, will influence your choice. If you are an early riser with enough time for a morning run and enjoy the tranquility and freshness of early mornings, then morning running may be more suitable for you. If you only have free time in the evenings, or if evening running helps you relax and sleep better, then evening running may be more appropriate for you.
Further Reading: To slow down aging, consider doing these 3 things:
Learn to relax yourself:
Life’s stress can make you feel tired and anxious, and learning to relax can help alleviate these negative emotions. Try some relaxing activities such as meditation, yoga, or reading.
Maintain good social relationships:
Social relationships have a significant impact on one’s mental health, which is an essential element of physical well-being. Staying connected with family and friends, engaging in social activities, can help maintain a joyful mood.
Regular check-ups:
Regular check-ups can detect abnormal body conditions promptly, allowing for disease prevention and treatment. It is recommended to undergo a comprehensive check-up at least once a year and follow the doctor’s advice for proper health management and treatment.
