You’re not a runner. Never have been, and you don’t plan to start. It’s time to reconsider, because pounding pavement—even once in a while at a slow pace—could slash your risk of death from cardiovascular disease (CVD) by 45%, according to new research appearing in the Journal of the American College of Cardiology.
The U.S.-based study team tracked the health outcomes and running habits of more than 55,000 adults for 15 years. Compared to non-runners, those who ran enjoyed a 30% drop in all-cause mortality risk and lived an average of 3 years longer. That’s on top of the better CVD outcomes mentioned above. The best part: Those health benefits didn’t really change regardless of how often, how fast, or how far the runners ran.
MORE: 3 Mistakes That Keep You From Losing Weight—No Matter How Much You Run
“The mortality benefits in runners were similar across running time, distance, frequency, amount, and speed,” explains study coauthor D.C. Lee, PhD, of Iowa State University.
This could be great news for people who feel daunted by the current U.S. Government recommendation to get 150 minutes of moderate exercise every week—which works out to more than 20 minutes a day. According to Lee, just 5 to 10 minutes a day of jogging at an easy pace will cut your risk for CVD by a whopping 58%.
Cardiovascular activity like running has been shown time and again to improve blood pressure and blood sugar sensitivity. Along with the improved cardiorespiratory fitness that results from running, any one of these effects (or all of them) could explain why runners live longer than non-runners, Lee suggests.
MORE: How To Lose 240 Pounds With Running
If you’re not a runner and you tend not get any exercise, start by walking daily for a few weeks to help your body grow accustomed to movement and to prevent injury, Lee advises. And once you start running, stick with it. Even if you’re only out on the road or trail every once in a while for a few minutes, persistence is more important than running hard or fast, Lee’s study indicates. Runners who kept at it for 6 years or more enjoyed the most health benefits, he explains. (Consider this your permission to buy yourself some snazzy new running shoes.)
Ready to start running? Get our free 5-week plan here!
Markham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C. Press Association.
