(Heart and Brain Strength) This cost-effective exercise will help you lose weight in just 10 minutes.

Just one pair of sneakers can provide the benefits of a "comprehensive health gift set." All it takes is just 10 minutes of running a day.

Running is a form of exercise that utilizes both cardiopulmonary function and lower body strength, resulting in significant calorie burn. It's estimated that a 70kg adult burns approximately 600 kcal per hour. This figure is significantly higher than swimming (360-500 kcal), tennis (360-480 kcal), and brisk walking (360-420 kcal). The exercise benefits are correspondingly significant.

It can improve heart health. A research team led by Dr. Deok-cheol Lee of the Department of Exercise Science at Iowa State University analyzed 15 years of data from 55,137 adults and found that those who ran during their leisure time had healthier hearts than those who did not run at all, regardless of running time, distance, or speed. Their risk of death from cardiovascular disease was 45% lower. And you don't need to run a lot. Regular running for just 10 minutes on average was enough to have a heart-protecting effect. The study was published in the Journal of the American College of Cardiology.

It can improve cognitive function. Just 10 minutes of moderate-intensity running can improve cognitive function. A research team at the University of Tsukuba in Japan had participants run and measured blood flow to the prefrontal cortex (PFC). The PFC covers the front part of the frontal lobe and controls "executive function," which determines how to act. The analysis showed that after 10 minutes of running, blood flow to the PFC increased. Scores on cognitive tests, which measure actual frontal lobe function, also improved.

Mental health improves. Running releases endorphins, also known as "happiness hormones," which dull pain and elevate mood. A study published in the Journal of the American Medical Association, Psychiatry, found that short bursts of physical activity, such as running for about 10 minutes, reduced the risk of depression.

It also helps alleviate insomnia. A study published in the journal "Sleep Medicine" found that people who ran at a moderate intensity for 10 minutes fell into a faster and deeper sleep than those who didn't run. Those who ran for 10 minutes also reported higher levels of refreshment the next morning.

If even 10 minutes is too much, try starting with 2 minutes. While it's not as intense as running for 10 minutes, even just 2 minutes of short exercise each day can slightly reduce your risk of premature death. A University of Sydney study of 71,893 adults over a seven-year period found that those who exercised an average of 2 minutes a day were 18% less likely to die during the study period than those who didn't exercise at all. Of course, this effect increased with duration. Those who ran for an average of 7 minutes and 30 seconds at moderate intensity had a 36% lower risk of death than those who didn't exercise.

Meanwhile, running with poor posture can lead to injury, so caution is advised. To prevent knee and foot problems, ensure you stretch thoroughly before running. Look ahead, and let your arms and shoulders move naturally, guided by gravity, with a relaxed posture. Excessive swaying can cause your shoulders and back to round, putting strain on your spinal joints.

When running, land on your heel or midfoot and roll forward with your toes to reduce the strain on your ankles. . Yang Jae-woo, director of the orthopedic surgery department at Seoul Yes Hospital, said, “If your joints are usually weak, it is safer to wear a protector or taping while running.” He added, “You should adjust the amount of running according to your physical strength and condition. However, if you have cardiovascular disease that should not raise your heart rate or if you already have knee or foot disease, you should refrain from running excessively.”

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I'm confident in walking

Also, I really hate running lol

Now I walk and run

I guess I'll have to run and walk repeatedly again.