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Is Running a Mile Every Other Day Helpful?
Running is a beneficial cardiovascular activity that will strengthen your heart and lungs and improve your overall health, including reducing your blood pressure. If you are already running a mile every other day, you are well on your way to fulfilling the recommendations of the American Heart Association, which are 75 minutes of vigorous activity, or 150 minutes of moderate activity per week 1.
Helpful But More is Optimal
If it takes you approximately 12 minutes to run your mile, you'll be performing about 40 minutes per week of heart healthy aerobic conditioning, which is helpful but not quite enough for optimal benefits. By adding a brisk walking, or slow jogging warmup of 10 to 15 minutes, you'll be adding another 45 minutes to your weekly routine. It gets even better by cooling down with a 10- to 15-minute brisk walk or slow jog. Everything added together puts you closer to the American Heart Association recommendations 1.
- If it takes you approximately 12 minutes to run your mile, you'll be performing about 40 minutes per week of heart healthy aerobic conditioning, which is helpful but not quite enough for optimal benefits.
- By adding a brisk walking, or slow jogging warmup of 10 to 15 minutes, you'll be adding another 45 minutes to your weekly routine.
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- American Heart Association: Recommendations for Physical Activity in Adults
- U.S. Department of Health and Human Services. Physical activity guidelines for Americans, 2nd edition. 2018.
- CDC. Target heart rate and estimated maximum heart rate. Updated December 3, 2019.
- CDC. Perceived exertion (Borg rating). Updated December 21, 2019.
Dawn Lindy Roberts is a longtime fitness and natural health advocate, and writer. She holds a Bachelor of Arts, a Building Better Bones certification, and is pursuing the Bone Estrogen Strength Training certification from the University of Arizona. In addition, she will complete the Master Nutrition certification from AFPA in 2014.