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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 July 18, 2019

        10 Small Changes To Make Your House Feel Like A Home

        10 Small Changes To Make Your House Feel Like A Home

        Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

        Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

        1. Make the Windows Your Own

        When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

        One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

        2. Put up Some Art

        If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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        Hanging art on the walls will instantly give it personality and make it feel like home.

        3. Improve the Aroma

        A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

        Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

        4. Put out Lots of Pillows and Throws

        A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

        There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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        5. Instantly Class up Your Closet

        If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

        Not only do they look great, but they are better for hanging your clothes as well.

        6. Improve Your Air Quality

        One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

        The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

        7. Fill it with Plants

        Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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        They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

        8. Change the Doorknobs

        Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

        Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

        9. Upgrade Your Tub or Shower

        There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

        Install a new shower or tub today to make your bathroom worthy of a place in your home.

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        10. Fresh Cut Flowers

        You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

        You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

        Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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