Although apparently trivial, this activity has a complex impact on the body, being recommended both for prevention and for maintaining an active life in the long term.
Effects of running on the heart and blood circulation
Romanian cardiologists stress the fact that regular running trains the heart muscle, making it more efficient. The heart ends up pumping a larger volume of blood with each contraction, which reduces the effort exerted at rest.
In addition, running is associated with lowering blood pressure, especially in people with elevated values, and reducing the risk of heart attack or stroke. The data presented by the Romanian Society of Cardiology show that physically active people have a significantly lower risk of cardiovascular mortality.
Another important benefit is the increase in HDL cholesterol, known as “good” cholesterol, which protects blood vessels. At the same time, the elasticity of the arteries improves, favoring a more efficient circulation.
Specialists point out that these effects appear even in the case of short running sessions of 5–10 minutes a day, without the need for intense or long-lasting effort.
The impact of running on the psyche and emotional balance
Psychologists and family doctors recommend running as a natural way to reduce stress. During exercise, the body releases endorphins and dopamine, substances involved in regulating well-being and mood.
Regular aerobic exercise is associated with a reduction in mild and moderate depressive symptoms, improved sleep quality, and increased psychological resilience to daily stress. Running can also help build self-esteem, especially when practiced consistently and progressively.
The studies cited by Romanian specialists in neuroscience show that physical activity also stimulates creativity, the positive effects being able to persist for several hours after finishing the run.
Running and body weight control
From the perspective of nutritionists, running is one of the most effective methods for burning calories and regulating weight. Involvement of the whole body leads to high energy consumption, and the metabolism remains accelerated even after the end of the training.
In the long term, running helps increase lean muscle mass and reduce visceral fat, the most metabolically dangerous. Specialists point out that maintaining the results achieved by losing weight is much easier for people who include running in their daily routine.
Why morning jogging is recommended
Many coaches and sports doctors in Romania recommend morning running, due to its effects on energy levels and productivity. A short exercise session in the morning can boost your metabolism, regulate your circadian rhythm, and improve your focus throughout the day.
Exposure to natural light helps the body to synchronize its biological clock, and the positive effects on sleep are visible when the effort is not made late in the evening.
Benefits for bones and joints, contrary to myths
Contrary to common fears, moderate running does not destroy joints, but can protect them. Orthopedic doctors show that controlled impact stimulates bone density and reduces the risk of osteoporosis.
Also, the supporting muscles are strengthened and the articular cartilage is better nourished through movement. Risks arise, however, when the effort is excessive or when proper footwear and progressive adaptation are lacking.
Running and cognitive functions
Neurologists point out that running has direct effects on the brain. The increase in cerebral blood flow favors the oxygenation of neurons, and the area responsible for memory and learning – the hippocampus – can be stimulated by aerobic exercise.
In the long term, running is associated with slowing age-related cognitive decline and improving the ability to focus and adapt to stress.
How novice runners can safely get started
Specialists recommend a gradual onset, alternating running with walking and establishing a realistic schedule. The right equipment, proper hydration and taking rest days are essential to prevent injury.
In the case of people with chronic conditions or prolonged sedentarism, a medical consultation is indicated before starting a running program.
A simple habit with long-term effects
Running is not just a sport, but an investment in health. Practiced constantly, even for short periods, it can reduce the risk of cardiovascular diseases, improve emotional balance and support cognitive functions. For many, it is the first step towards a more active and balanced lifestyle, accessible regardless of age or fitness level.
Material created in collaboration with caloria.ro
