Dec. 19, 2023 | According to a survey from Forbes Health/OnePoll of 1,000 U.S. adults conducted in October, 48 percent of the people who have made New Year’s resolutions says improving their fitness is a top priority in 2024. Exercise helps clear the bloodstream of stress-related chemicals and mechanically relaxes our muscles. It also helps to regulate and release chemicals in our brains that are associated with feeling healthy. Exercise, specifically running, tends to expose us to sunshine which helps to increase our vitamin D3 levels, which we need in order to feel good and avoid depression and anxiety. It also tends to regulate sleep and improve sleep quality, which has a positive impact on depression and anxiety symptoms. Running promotes the production and release of endorphins, your body’s natural pain and stress-fighting chemicals. In fact, anyone who has experienced a “runner’s high” can tell you how powerful this rush of chemicals can be.

Dec. 19, 2023 | Aerobic exercise like running, hiking and jogging is good for your heart but did you know it’s also good for your bones? Like muscle, bone is living tissue that responds to exercise by becoming stronger. Young women and men who exercise regularly generally achieve maximum bone density and strength than those who do not. For most people, bone density peaks during the third decade of life. After that time, we can begin to lose bone. Women and men over the age of 20 can help prevent bone loss with regular exercise. Exercising can also help us maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures. This is especially important for older adults and people who have been diagnosed with osteoporosis. According to guidelines issued by the U.S. Surgeon General’s office, the optimal goal is at least 30 minutes of physical activity on most days, preferably daily.

Dec. 19, 2023 | All runners have a particular format that they enjoy most, whether it’s tackling a particularly rugged trail or enduring sprints on an outdoor track. Ultimately, the best kind of exercise for you is the kind that you enjoy. A 2016 study conducted at the University of Kansas Medical Center found that running a few times per week led to increased fat loss. Interestingly, even though most participants experienced significant weight loss, they also gained muscle mass. Running outdoors, which exposes you to nature, has been shown to improve one’s mental health and reduce the risk of chronic diseases. Outdoor running is completely free, excluding the cost of shoes and workout gear, making it more accessible to people of all incomes. Unfortunately, not everyone lives in a locale that allows for outdoor running, due to extreme weather or safety issues, leading many to turn to indoor facilities and home treadmills for exercise.

Dec. 19, 2023 | Mindfulness involves an awareness of the thoughts, feelings and sensations going on in and around you and observing those moments without judgement. Mindfulness has its roots in Buddhist meditation, a practice that aims to increase awareness of the mind and concentration levels. One way that many Americans meditate is through running. The natural rhythm of running provides you with an opportunity to concentrate on the present and eliminate much of stress that occurs due to a hectic lifestyle. One of the key factors for effective meditation and prayer is repetition and running involves a great deal of repetition. Success in a running program, no matter how large or small, can help you change your focus and improve your perspective on life and all that it includes. And because a certain sense of tranquility occurs following a successful run, with the body relaxed and nerves cooled down, the runner is able to discover their inner voice.

Dec. 19, 2023 | Running is a good way to lose weight and improve your overall health, but Dr. Kathryn Nance of the UAMS Health Orthopaedics & Sports Medicine Clinic has some advice for joggers just starting out. Listen to your body. When starting an exercise routine, you may have some soreness at the beginning, but this should not be painful or last more than 48 hours. If it does, you may be working too hard and need to ease up. Stop exercising if you have any chest pain, and see your doctor before your next exercise session. Dr. Nance explains that if you have led a sedentary lifestyle in the past, you may need to start slowly. If your goal is to lose weight, you will need to adjust your diet so that you are burning more calories than you consume. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some physical activity is always better than getting none at all.