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Running brings many benefits to the body. Running has been shown to help improve heart health and is known to promote joint strengthening, which reduces the chance of developing any type of arthritis. This ancient form of exercise not only helps you maintain a healthy weight, but also improves cardiovascular health, strengthens your immune system, lowers blood pressure, and promotes better sleep patterns.

Personal trainer and wellness coach Miguel Fragoso is a strong advocate of the health benefits of running. "Running increases blood flow and supplies oxygen to cells, muscles and the brain," he says. Fragoso also says running can help create a better lifestyle. "Running helps build stamina for physical activities, such as playing with children and other sports. Running not only helps maintain a healthy weight, it also helps manage stress and improves energy for daily tasks at work."

1. Running burns calories and helps you lose weight

When you have a pair of jogging shoes, you don't need to spend money on a monthly gym membership. Building exercise into your daily routine, even if it's just 30 minutes of jogging a day, will help you burn calories and lose weight. In addition to reducing body fat, running also improves cell and muscle mass and stimulates endorphins.

Treadmills, bicycles, and other gym equipment can help you burn energy, but running is one of the best exercises to lose weight. If you want to burn calories faster, incorporate high-intensity interval training into your routine. Running can improve muscle strength and help build strong bones, according to the Better Health Channel.

2. Running improves cardiovascular health

Health and wellness are more important than looks. Yes, maintaining a healthy weight is important, but so is cardiovascular health. Inner health is a key element of a long and active life. Exercise, especially running, has been shown to be an excellent way to improve and maintain heart health. Running also helps regulate body mass index (BMI), which in turn lowers blood pressure and cholesterol.

3. Running strengthens joints

Many people worry about the effects of running on their joints, especially knees, hips and ankles, raising the risk of arthritis.

In the case of the most common type of arthritis, osteoarthritis, weight is one of the biggest risk factors. Arthritis occurs when the cartilage in a joint breaks down, causing the joint to swell. According to the Arthritis Foundation, being 4.5kg overweight can put up to 23kg of extra stress on your joints.

Because running burns calories, your body may continue to put less weight on your joints, reducing your risk of arthritis.

4. Running boosts your immune system

Having a strong immune system that can fend off disease is crucial. Exercise like running can help you maintain a strong immune system in many ways. Running helps to increase the rate of respiration and expel bacteria from the lungs and trachea. Running also boosts the ability of white blood cells to fight off disease. The sweat you produce while working out raises your body temperature, which in turn prevents bacterial growth. Running plays a role in all of these areas, keeping your body in peak condition and allowing you to fend off disease.

5. Running lowers blood pressure

Maintaining good blood pressure is an important key to allowing your body to function properly. Too high or too low blood pressure can directly affect how your body feels. Make it a habit to exercise every day to strengthen your heart. A healthy heart can pump more blood with less effort and without raising blood pressure extra. Consistent exercise and aerobic activity (such as jogging) in your daily routine can help maintain healthy blood pressure.

6. Running improves sleep quality

Sometimes a good night's sleep can affect your whole day, and a morning cup of pick-me-up coffee can only have a limited effect.

Sleep patterns can affect a number of health factors, including brain function, the immune system and weight gain. Running for 30 minutes every day will make it easier to fall asleep at night. Improving your sleep quality will help you wake up feeling rested and perform better throughout the day.

7. Running increases life expectancy

If there was an easy way to increase your life span, would you want to do it? Most people do. It can be as simple as jogging for 30 minutes every day.

Running for as little as 30 minutes a day reduces the risk of death from any cause. It turns out that any cardio workout beats any brain-strengthening superfood. Running has been proven to keep your mind young while keeping your internal organs functioning properly.

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