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8 Benefits of Running 5 Minutes Every Day You Didn’t Know

8 Benefits of Running 5 Minutes Every Day You Didn’t Know

We all know that exercise is good for us, but the idea of devoting a large chunk of our already scarce time to hitting the gym or pounding the pavement is enough to make even the best of us whimper on some days. There is hope, however. New research has shown that even running five minutes per day can have a dramatic positive impact on a person’s health and well-being. Post this list in your home and read it next time you think you can’t spare five minutes.

1. Reduced chance of developing cardiovascular disease

Cardiovascular disease is the leading cause of death in the United States, and devoting as little as five minutes per day to moderate aerobic exercise can cut your risk of developing it almost in half. A study between leisure-time running and cardiovascular mortality risks, published by the American College of Cardiology examined more than 55,000 adults, looking at exercise habits over 15 years, and found that people who were even slightly active had much stronger hearts and lungs.

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2. Reduced risk of all-cause mortality

The same study found that a person’s risk of dying from any cause was cut by almost one-third if he exercised less than 51 minutes per week compared to people who didn’t exercise at all. That time can be broken up however you like. Five to 10 minutes per day, 15 minutes on Tuesday and 35 on the weekend, even one weekly not-quite-an-hour long session will give you the same reduced risk of death.

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    3. Live three years longer

    Not only can exercise reduce your risk of dying, it can actually add years to your life. From the sample of 55,000 participating in the study mentioned above, those who exercised regularly lived an average of three years longer. That works out to more than 1.5 million extra minutes of life in exchange for five minutes of exercise a day. You would have to live for more than 800 years for that not to be worth it.

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    4. Improved blood pressure

    Given the improved cardiovascular fitness that goes along with exercise, it should be no surprise that working out regularly will improve your blood pressure. Researchers published a study on aerobic interval training reducing blood pressure and improving myocardial function in hypertensive patients was published in the European Journal of Preventative Cardiology. This study showed that the more exercise your heart gets, the better it is at regulating blood pressure. Healthy blood pressure reduces your risk of heart attack and stroke. Exercise really is a no-brainer.

    5. Reduced blood sugar sensitivity

    When your body is overly sensitive to dips and spikes in blood sugar, you are at increased risk of developing diabetes. Diabetes kills more than 71,000 people each year in the U.S. alone. Research from the Kowsar Medical Institute suggests that running regularly can help reduce blood sugar sensitivity even in people who already have diabetes. Most of us enjoy regular exercise more than regular insulin injections, so lace up those cross trainers.

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      6. Better mood

      Not only is running great for your body, it is also great for your outlook on life. We’ve all heard of the alleged “runner’s high” that people feel when they come home from a great jog, and science has actually found support for the idea. Running has been shown to improve mood immediately afterwards. Imagine if you could spend five minutes each morning increasing the chances that you would be in a great mood all day.

      7. Improved sleep

      A night spent tossing and turning can spoil even the best day. Being tired and grumpy is a sure fire way to make a person unpleasant to be around, even when they’re on vacation. Fortunately, it turns out that regular exercise can do more to improve sleep than even the strongest sleeping pill, and with no side effects. A 2012 study on daily morning running, published in the Journal of Adolescent Health, found that daily morning runs led to significantly better sleep in a group of healthy teenagers.

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        8. Enhanced mental function

        Not only will exercise help you sleep better, it will actually make you more effective when you’re awake. Running to catch up: rapid generation of evidence for interventions in learning disability services, a study published in the British Journal of Psychiatry, suggests that exercise improves mental function so much that it can actually reduce the deficits caused by learning disabilities. Some schools are beginning to adopt early morning exercise programs because of the improvements they have seen in a child’s ability to learn following physical activity.

        Featured photo credit: Landscape Mountains Sky Clouds Sunrise Man/tpsdave via pixabay.com

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        Last Updated on November 18, 2020

        50 Habits of Highly Successful People You Should Learn

        50 Habits of Highly Successful People You Should Learn

        If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

        That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

        Here’re 50 habits of successful people you should learn:

        1. Believe It to See It

        Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

        2. See Problems as a Wonderful Gift

        While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

        3. Keep Looking for Solutions

        Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

        4. Remember It’s All About the Journey

        Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

        5. Feel the Fear and Do It Anyway

        There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

        6. Always Ask Productive Questions

        It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

        7. Understand the Best Waste of Energy Is Complaining

        Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

        8. Don’t Play the Blame Game

        Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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        9. Maximize Your Strengths

        Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

        10. Be in It to Win It

        Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

        11. Know That Success Attracts Success

        People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

        12. Actually Choose to Be Successful

        Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

        13. Visualize, Visualize, Visualize!

        You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

        14. Be a One-Off Original

        Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

        15. The Perfect Time to Act Is Now

        Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

        16. Keep Learning, Keep Growing

        Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

        17. Always Look on the Bright Side of Life

        Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

        18. Having a Bad Day? Do It Anyway!

        We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

        19. Sometimes Risky Business Is Needed

        Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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        20. Accept Challenge All the Time

        Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

        21. Make Your Own Luck

        In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

        22. Ignite Your Initiative

        While many people are reactive, successful people are proactive – taking action before they have to.

        23. Be the Master of Your Emotions

        Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

        24. Champion in Communication

        Consciously working on effective communication skills gets anyone closer to success.

        25. Plan Your Life Strategically

        Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

        26. Become Exceptional at What You Do

        To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

        27. Choose to Live Outside of Your Comfort Zone

        While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

        28. Live by Core Values

        Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

        29. Realize Money Isn’t Everything

        Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

        30. Don’t Get Carried Away

        Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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        31. Self-Worth Is Not Tied to Success

        Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

        32. Kindness Breeds Kindness (And Success)

        Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

        33. More Humility, Less Arrogance

        Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

        34. Change Opens New Doors

        People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

        35. Success Requires a Healthy Body

        It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

        36. Laziness Just Doesn’t Exist

        Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

        37. Resilience by the Bucket Load

        When difficulty strikes, most would throw in the towel, but successful people are just warming up.

        38. Feedback Is Just Another Chance to Improve

        How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

        39. Your Vibe Attracts Your Tribe

        If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

        40. Can’t Control It? Forget It

        Successful people don’t invest time or emotional energy into things which they have no control of.

        41. Swim Against the Tide

        Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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        42. Alone Time Is Valuable Time

        More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

        43. Self-Standard Is Higher Than Most

        Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

        44. Failure Isn’t Rationalized

        While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

        45. Down Time Is an Important Part of a Routine

        Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

        46. Career Isn’t Who You Are, It’s What You Do

        Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

        47. Be Interested in Only the Path of Resistance

        While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

        48. Follow Through

        Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

        49. Invest in All Your Dimensions

        We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

        50. Put Your Money Where Your Mouth Is

        To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

        So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

        Bonus: 5 Bad Habits To Quit

        More About Success

        Featured photo credit: Juan Jose via unsplash.com

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