Running is an easy and cost effective form of exercise. Take a look out your window in the morning and you will see people of many shapes and sizes cruising down the street running. Running doesn’t cost much and it doesn’t require the use of a special facility. Just buy a good pair of shoes and head out the door. There are many reasons why people may choose running as a method of exercise. People may run to stay healthy, to train to run in a race, to lose weight or just to enjoy the outdoors and relieve the stresses of life.

Inactivity and obesity have become a major health problem in America. Obesity related diseases are the number one causes of deaths in the U.S.. Doctors across America are prescribing exercise and a healthy diet to prevent the mortality associated with obesity and a sedentary lifestyle. In this article I am going to highlight the health benefits associated with running and exercise.

One of the primary benefits of running and regular exercise is improving cardiovascular health. Running improves overall cardiovascular health by lowering blood pressure, strengthening the heart and lowering cholesterol levels. It reduces the risk of heart disease and heart attacks. According to research published in The Journal of the American Medical Association, studies show that long term exercise can prevent atherosclerosis. The study evaluated the effects of certain blood factors called cytokines. Cytokines are components of the blood stream that act to either promote atherosclerosis (atherogenic) or prevent it (atheroprotective). Forty-three men and women with an average age of 48 years with a risk for heart disease were studied before and after a six month exercise program. The study found that atherogenic blood factors decreased by 58.3% and atheroprotecdtive blood factors increased by 35.9% after exercise on the average 2.5 hours per week. The amount of change was proportional to the level of activity. Those who exercised more, benefited more. Running and regular exercise also reduces the risk of cardiovascular disease by lowering cholesterol levels. Regular exercise also increases the good cholesterol called HDL by as much as 33%. HDL is an important component in your blood stream that protects against atherosclerosis.

Running and regular exercise also lowers blood pressure and reduces the risk of stroke. As a persons exercise level increases the risk of stroke decreases. In one study, those that exercised the most had half the risk of ischemic stroke than the least active. Studies also show that women who had ben sedentary most of their life and started to exercise later in life benefited with a decreased risk of stroke. Lowering blood pressure with exercise also helps reduce the need for pharmacologic control of blood pressure in some individuals.

Obesity and a sedentary lifesrtyle is the major health problem in America today. Many people take up running as a method of controlling their weight. It has been shown that physical activity (or the lack of physical activity) is the strongest independent predictor of total body fat. People should not be discouraged from running no matter what they weigh. A person at any weight can benefit from running and keep you healthy by reducing the risk factors for heart disease, diabetes and high blood pressure. Overweight individuals that exercise regularly have a better risk profile than normal weight individuals that are sedentary.

Studies have also shown that running and regular exercise lowers the risk of certain cancers. Over the past 10 years research has linked increased physical activity with lower cancer rates. Research at the American Institute of Cancer Research has shown that regular exercise reduces the risk of colon, prostate and breast cancer. Women who begin exercise at an early age can actually prevent breast cancer.

Controversy has existed in regards to the long-term effects of running on bones and joints. Recent evidence from long term studies of aging runners show that running does not predispose to early joint arthritis. In fact, the studies show that running improves overall bone and joint health and may delay or prevent the onset of degenerative osteoarthritis. Regular running also reduces the risk of osteoporosis. Osteoporosis is the loss of bone mineralization with aging. Regular running increases the rate of bone formation and decreases the rate of bone breakdown. Increased sedentary activity will promote increased bone loss. Therefore "Use it or lose it". Regular exercise with an adequate intake of Calcium will help prevent osteoporeosis.

Lastly, there are many psychologic benefits to running and exercise. Regular exercise helps to reduce stress and improve self-esteem and body image. It will help you sleep better and has been found to help those suffering with depression. Regular running and exercise has many health benefits and is a great way to improve your body’s overall health and prevent heart and other diseases. Remember to always consult your physician before starting an exercise program. So grab your shoes and get out the door running today.