Running Benefits for the Human Body

When it comes to running, you must be excited. The thing is running regularly can bring you a lot of benefits including reducing the risk of cardiovascular disease or getting slim or boosting your mood and many more. So, in this article, we are going to talk about the benefits of running for a skin. Let’s move forward and read the article carefully to get to know the benefits of running.

The benefits of running

Running Benefits for the Human Body1. Running decrease the belly fat

If you are fat and you are wondering how can I reduce the belly fat? Then you should start running. Running can help our body in strengthening the core muscles of our body such as abdominals, the obliques, and erector spinae. In this way, you could tone your body and the flab on the muscles will be whittled away. Ultimately, you will reduce your belly fat massively.

2. Running can keep your heart healthy

According to an article, published by the Sports Medicine, running has a significant benefit on your heart. It helps in decreasing the risk of cardiovascular disease. If you do long distance running, there will be a massive positive effect on your heart. On the other hand, if you do slow and steady jogging, you will mobilize the fat, preventing artery clogging.

3. Running can tone up the legs

Running Benefits for the Human BodyJust like your heart, running can have a positive effect on the legs as well. To be precise, running can tone up the thighs, hamstrings, inner thighs, glutes, calves, and quads. When you are running, you are using all the muscles in the legs buttocks, arms, and core. In that running can make these organs strong.

4. Running can help in losing weight

If you are on a weight loss program, be sure to add running. The thing is running can burn more calories than you ever imagine. In fact, with running, both small and large muscles will work, mobilizing the fat to ensure the visceral fat is reducing. In truth, running has an immense effect on weight loss.

5. Running can make you happy

Running Benefits for the Human BodyIf you are depressed, then you should start running. According to WHO, around 300 million suffer from depression. In that case, you cannot ignore depression and running can keep you motivated in life. The reason is when you run, a hormone named – serotonin (the feel-good hormone) is released. In short, running is also an effective psychotherapy in treating depression.

6. Running will make your bones and joints strong

If your bones and joints are strong, then there is a strong chance that you will age. According to various studies and reports, running can help you do just. The thing is running can boost the strength of the bones and joints. It also reduces the risk of osteoarthritis and strengthens the intervertebral disc of your body.

7. Running can reduce your stress

The last benefit of running is it can reduce your stress. If you are feeling stressed out, then just run for 20 minutes. In the end, you will see that your stress has gone immediately. In addition, running can help you in improving your mood and flush out the toxins.

Bottom Line

The bottom line is if you want to get the above-mentioned benefits, you should start running. Let us know what you think by leaving a comment below.

Tips for Building Strong Bones and Muscles

As the time passes, you will age and your bones will become thin. Ultimately, your bones will lose the density, making you prone to injury in the process. However, you can prevent your bones from losing the density. You can stop the thinning process (known as osteopenia) as well. So, in this article, we are going to share the effective tips to build strong bones and muscles. Let’s have a quick look at the article.

1. Eat calcium-rich foods

Tips for Building Strong Bones and MusclesIf you choose to eat calcium-rich foods such as milk, cheese, yogurt, and kefir, your bones will not become thin. In addition, you should go for non-dairy sources for getting calcium like rice beverages and fortified soy with canned salmon, beans, seeds, nuts, leafy green vegetables, and orange juice.

2. Take Vitamin-D rich foods

Again, if you choose to eat Vitamin-D high foods like fortified soy and rice beverages with milk and margarine, fortified orange juice, egg yolks, and fatty fish such as salmon and sardines, your bones will remain strong for a long time. Additionally, adults can drink 500 mL (2 cups) of milk or fortified soy beverage daily. In case, your age is more than 50, you can take Vitamin D supplement of 400 IU daily.

3. Take nutrient-rich foods to make your bones strong

If you don’t get enough nutrients, your body and bones will ultimately become susceptible to injury. Note that Vitamin-K, magnesium, and potassium assist the body in the calcium absorption process. So, if you can take these nutrients on a daily basis, your bones will not become thin. Moreover, protein helps the body to build muscle, which is why our bones remain strong. Therefore, you should take these foods such as seeds, nuts, fruits, vegetables, whole grain, and fish to get these nutrients. As for protein, you can eat meat, fish, shellfish, and legumes regularly.

4. Go to gym and remain active to keep the bones strong

Staying active by doing or going gym on a regular basis can make your bones strong. In that case, you must ensure 150 minutes of active workout per week. To remain active, you can do various workouts and exercises such as running, low-impact aerobics, hiking, tennis, and golf.

5. Start doing exercises on a regular basis

Tips for Building Strong Bones and MusclesTo enhance your body strength, you can start doing weight-bearing exercises such as jogging, high-impact aerobics, climbing, basketball, and tennis. Remember that this type of exercises can compress your bones, meaning that they will only become stronger in the future. You can also use an elliptical machine to do the walking and running. And always consult with your doctor first.

6. Avoid smoking and drinking excessively

Do not drink obsessively or get indulged in drinking excessive alcohol. If you smoke or drink excessively, the tobacco will make your bones thin. The reason is tobacco or alcohol are behind the loss of mineral density.

7. Don’t take caffeine too much

Taking too much caffeine can hurt your bones. If you take too much caffeine, it can decrease the number of calcium you absorb. So, take caffeine as much as 400mg per day (for adults 2-3 cups of coffee every day.

What’s next?

The next thing you should do is to follow the above tips to ensure your bones remain strong. If you have a further recommendation, be sure to add to our tips by leaving a comment below.

Kayaking Health Benefits

Kayaking is a great way to bond with friends while enjoying the great outdoors. It is a fun activity that will certainly appeal to those looking for a bit of adventure without having to resort to extreme sports. But apart from the fun and the adventure that goes with kayaking, this water sport also comes with a whole range of health benefits. Some of the health benefits of kayaking are listed below:

1. It is great for losing weight

Kayaking Health BenefitsThe amount of calories you will burn while kayaking will greatly depend on the trail and on how fast your are paddling, but just think about this: an hour of paddling at 5 meters per hour can help you burn up to 400 calories. Say, you go on a three-hour trail, that is easily 1,200 calories – and the calories burned further increases the harder the trail is.

2. It is a great upper body workout

Even if you do not want to lose weight, you will still benefit from kayaking in terms of developing body strength. Kayaking, in particular, really works out the upper body. The simple act of paddling works all the muscles in your upper body – from your biceps and triceps to your shoulder and back muscles. And you do not even have to be going hard! A leisurely pace of about three meters per hour will amount to 1,500 paddling reps. It might not be high-impact, especially if you are still a beginner, but the workout can really build up your strength.

3. It strengthens your core

According to the editors over at one of the main benefits of Kayaking is that has a very positive effect on a person ability to gain core strength and gain extra balancing ability. That is the first thing you need to learn, otherwise you will end up just swimming most of the time. Since you have to carefully balance yourself on the kayak, particularly in tricky trails, you will inevitably work out your core. Also, turning and moving the kayak requires a lot of core action, so you will really get a good core workout even if you are taking a fairly easy trail.

4. It is a good source of Vitamin D

Vitamin D is an often neglected vitamin, especially with most people tending to be holed up at home or in their offices. Since going kayaking entails being out in the sun for hours on end, expect to get a good dosage of Vitamin D. Just make sure to always put sunscreen to protect your skin and to prevent sunburn.

5. It improves your cardiovascular health

Kayaking Health BenefitsYou might not be a very athletic person, but there are still merits to going kayaking, especially in terms of your cardiovascular health. Kayaking pumps up your heart and gets it to work more efficiently. And since kayaking is still relatively low-impact, it does not work your heart too hard – just enough to keep you in top shape.

6. It effectively reduces stress

Nature, especially water, has calming properties. This is why a lot of people like winding down at the beach. The scenery coupled with the peace and quiet (especially if you are kayaking alone or at least with only a few people) can certainly help you in finding your center and refocusing your energy.

7. It is good for your mental health

Since kayaking is pretty low-impact, especially for beginners who are still easing into the activity at safer trails, it is a great aerobic activity. According to studies, aerobic exercises help in the brain’s release of mood-improving hormones and chemicals. This activity forces you to sit still and breathe slowly and steadily, thereby allowing you to calm down.

8. It improves your interpersonal skills

The good thing about kayaking is that you get to meet a lot of people – be they instructors, fellow first-timers, or more experienced kayakers. For beginners, it is highly recommended to kayak with a buddy. The necessity of constant interactions like the aforementioned will require you to hone your people skills, but without dragging you out of your comfort zone.

See? There really is more to kayaking than just rapids and adventure! Kayaking will help you enjoy yourself while at the same time help you in squeezing in that workout you might have been putting off for too long already.