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Running Just 10 Minutes A Day Can Significantly Improve Your Health

Running Just 10 Minutes A Day Can Significantly Improve Your Health

Exercise is good for you. Everyone knows that. But all too often, our thoughts on exercise focus on the gym. This is a problem. People who cannot afford the cost or find the time for a gym membership get discouraged, stop exercising, and watch their health decline.

You can exercise anywhere

But exercise is not complicated. Even the simple act of running for a few minutes per day can go a long way towards improving your physical and mental health. If you have worked out regularly in the past, you should know this. Yes, you feel exhausted at the end. But as your heart beats, your muscles ache, and your lungs heave, you feel alive in a way which you have not in some time.

Here are some of the benefits which even a short run or walk can get your body over time. And if you do not exercise enough, here are key tips to make sure that you do exercise enough for a healthier, better you.

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Even a short run can do a lot

According to the Huffington Post, researchers at the Mayo Clinic have found that running for just 50 minutes each week “can protect the body from risk for stroke, arthritis, diabetes, high cholesterol, high blood pressure and even some cancers.”

And these are just a few benefits which researchers have found with going on a short run. Running also builds up your muscles and bones. This ensures that they will be denser in old age, hold up better, and prevent osteoarthritis. Running can also ensure that you sleep more soundly at night, improve your memory and metabolism, and ward off stress.

Perhaps most importantly of all, researchers found that running 60 minutes a week adds an average of 3 years to your life. In a society where plenty of people do not exercise at all, even a short run can place you well above average on the health spectrum.

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How to get up and start running

But running is hard, especially outdoors. It is almost always either too hot, too cold, or too wet, and something goes wrong whenever you actually decide to run.

However, it can be done. It should first be noted that if you are not confident you are fit enough to run, even regular walking can improve your health in largely the same ways which regular running can.  If you have not worked out in a long time, then the first thing which you should do is to start walking regularly.

After all, the most difficult part about running really is not the run itself. It is about having the concentration and will necessary to get out there and run on a regular time for a regular length. Establishing a routine is hard, but it is super important that it is done.

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But while running should be a routine, it should not be a chore. And we all know that society makes us feel like grabbing a hoverboard for even short distances is normal. There are other, less technological ways of making running fun.

Check out what’s around you on the run

For example, lose the MP3 or iPod when you go running, and actually take a real look at the world around you. Watch other runners going by, or whatever interesting sights on the road. This can be even better if you are exercising in an area with a lot of nature.

Push yourself to be faster

Another method is to race and constantly push yourself to complete a certain stretch within a faster and faster period of time. This was a method I like to use when I go running. By continually pushing yourself to be faster, you can gain a real sense of accomplishment. Such a method does take time, as there will be long stretches when you do not get any faster at all and your body just continues to hurt. But as long as you keep at it and know how much better you’re feeling, it will work out for you over the long run.

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Smile and keep running!

With our light frame and ability to lose heat by sweating, human beings evolved to be able to run for long stretches of time. Out in the African Serengeti, there are still native tribes which hunt prey by simply chasing the animal and forcing it to collapse from heat exhaustion.

We may not run as much as those men today, but even short runs and walks can have plenty of health benefits over the long term. As long as you make it fun and keep up a routine, you can soon find yourselves feeling better both in body and mind.

Featured photo credit: Torrey Wiley via flickr.com

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Last Updated on April 2, 2020

10 Quick Easy Workouts To Lose Arm Fat At Home

10 Quick Easy Workouts To Lose Arm Fat At Home

Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

1. Tricep dips

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    Works: Triceps

    • Hands must be positioned shoulder width apart on a secured chair or bench.
    • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
    • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
    • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
    • Once in this position slowly push off your hands back to the starting position.
    • Do 10-15 reps.

    2. Bicep curls

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      Works: Biceps and shoulders

      • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
      • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
      • Slowly release the elbow and straighten your arm back down to the starting position.
      • Repeat the moves on the right side.
      • Complete 3 sets of 10-15 reps for each arm.

      3. Push ups

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        Works: Triceps and Deltoids

        • Lying face down, place your hands on the floor roughly shoulder-width apart.
        • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
        • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
        • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
        • Repeat 10-15 times.

        4. Tricep Kickbacks

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          Works: Triceps

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          • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
          • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
          • Extend both your arms backwards while your palms are facing each other.
          • Feel the tension in the triceps and return to the starting position.
          • Do 3 sets of 8-10 reps.

          5. Plank

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            Works: Chest, Shoulders, Biceps and Core

            • Start face-down on the floor, resting on your forearms and knees.
            • Step your feet out so that they are slightly apart and come into the plank position.
            • Make sure your body is straight, parallel to the floor and your bum is tucked in.
            • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
            • Repeat 3 times.

            6. Tricep Extensions

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              Works: Triceps

              • Stand on a mat with your feet hip-width apart.
              • Hold one dumbbell with both hands behind your head, bending the elbows.
              • Bring the weight towards the ceiling, straightening your arms above your head.
              • Lower back to starting position.
              • Complete 2-3 sets of 10-15 reps.

              7. Lateral Arm Raises

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                Works: Deltoids

                • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                • Make sure your arm is straight and palm is facing the floor.
                • Exhale and slowly bring your arm back down to your side.
                • Repeat on the right side.
                • Do 10-15 reps on each side and two sets.

                8. Overhead Press

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                  Works: Shoulders

                  • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                  • Bring the weights to your shoulders.
                  • Keep your core muscles tight and straighten your arms above you.
                  • Slowly bring your arms back down to your shoulders.
                  • Do 3 sets of 10-15 reps.

                  9. Bent Over Row

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                    Works: Triceps and Biceps 

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                    • Place your feet shoulder-width apart.
                    • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                    • Make sure your hands are straight and placed under your shoulders.
                    • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                    • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                    • Repeat 10-15 times.

                    10. Skull Crushers

                    Skull-Crushers

                      Works: Triceps

                      • While holding a dumbbell in each hand, lie on your back with your knees bent.
                      • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                      • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                      • Lift your arms back to starting position.
                      • Complete 2 or 3 sets, 10-15 reps each.

                      Featured photo credit: Maddi Bazzocco via unsplash.com

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