Nowadays, with the pace of life constantly accelerating and sedentary lifestyles becoming the norm, taking care of your health and fitness is more important than ever. Regular physical activity, such as running, is key to maintaining a healthy weight, feeling good and reducing the risk of many diseases. What’s more, recent studies show that as little as 30 minutes of running a day can bring surprising benefits, including an immediate reduction in blood sugar levels.
Why run? Health benefits
Running is one of the simplest and most accessible forms of physical activity. It does not require specialized equipment or expensive gym passes. All you need is a pair of comfortable shoes and a little motivation to start your running adventure. However, the benefits of regular running are invaluable:
- Improving physical fitness: Running strengthens the heart, lungs and cardiovascular system. Regular training improves fitness, increases endurance and reduces feelings of fatigue.
- Weight loss: Running is an effective way to burn calories and reduce body fat. It helps maintain a healthy body weight and prevents obesity.
- Bone strengthening: Physical activity, such as running, stimulates bone growth and reduces the risk of osteoporosis.
- Stress Reduction: Running is an excellent way to relieve stress and tension. During exercise, the body releases endorphins, or happy hormones, which improve mood and reduce stress levels.
- Improving sleep quality: Regular running can help improve sleep quality. Physical activity regulates the diurnal rhythm and makes it easier to fall asleep.
Running and blood sugar: immediate effects
In addition to the benefits listed above, running also has a significant effect on blood sugar regulation. Scientific studies show that as little as 30 minutes of running a day can have an immediate effect on lowering glycemia. This is because during exercise, muscles use glucose as an energy source, leading to a drop in blood glucose levels.
Regular running also helps improve cell sensitivity to insulin, the hormone responsible for transporting glucose from the blood into cells. As a result, the body uses glucose more efficiently, preventing glucose buildup in the blood and the development of insulin resistance, a pre-diabetic condition.
30 minutes of running a day: how to get started?
If you want to start your running adventure and enjoy its health benefits, keep in mind some important rules:
- Consult your doctor: It’s a good idea to consult your doctor before starting regular workouts, especially if you have health problems or lead a sedentary lifestyle.
- Start gradually: don’t throw yourself into the deep end right away. Start with short running stretches interspersed with walking, gradually increasing the distance and intensity of your workouts.
- Ensure proper attire and footwear: Comfortable running shoes are essential. Well-fitting footwear absorbs shock and prevents injury.
- Running and diet: Remember to stay hydrated and eat a balanced diet rich in complex carbohydrates, protein and healthy fats.
- Listen to your body: Don’t ignore the signals sent by your body. If you feel pain or discomfort, stop training and rest.
Running and diabetes: is running safe for diabetics?
For people with diabetes, regular physical activity, including running, is especially important. It helps regulate blood sugar levels, improves insulin sensitivity and reduces the risk of diabetic complications.
Before starting running training, people with diabetes should consult their doctor and a diabetologist to establish a personalized training plan and monitor blood sugar levels.
Important: People with diabetes should regularly check their blood glucose levels before, during and after workouts to avoid hypoglycemia (sugar levels that are too low). Also be sure to stay hydrated and adjust the dose of insulin or oral medications according to the intensity of exercise.
Summary
Running is a simple, accessible and effective form of physical activity that has many health benefits. As little as 30 minutes of running a day can significantly improve your fitness, mood and help regulate blood sugar levels. However, remember to start gradually, listen to your body and consult your doctor if in doubt.
Note:
The above article is for informational purposes and is not a substitute for consulting a doctor. If you have any doubts about your health, consult a specialist.
