Why is running a good exercise to do?
Running is one of the simplest and most accessible forms of exercise for people of all ages. Hindi mo kailangan ng mamahaling equipment o gym membership para makapagsimula. All you need is a comfortable pair of shoes, a safe place to run, at kaunting motivation.
Ano nga ba ang benepisyo ng pagtakbo sa iyong kalusugan? From stronger bones to a happier mood, running offers plenty of full-body benefits that can truly improve your quality of life.
Here are four great health benefits you get from running:
1. Running strengthens bones and muscles
Ang pagtakbo ay isang halimbawa ng weight-bearing exercise, kung saan ginagamit mo ang bigat ng iyong sariling katawan habang nag-eehersisyo. Habang tumatagal, tumitibay ang iyong mga buto dahil sa constant impact at motion habang ikaw ay tumatakbo. Ito ay nagdudulot ng mas mataas na bone density, na mahalaga para maiwasan ang maagang paghina ng mga buto, at ang mga sakit na dulot nito tulad ng osteoporosis1.
Bukod pa rito, ang muscles sa legs, core, at maging sa arms ay napapalakas rin ng tuluy-tuloy na pagtakbo. The stronger your muscles are, the easier daily tasks become—mula sa pag-akyat ng hagdan hanggang sa pagbuhat ng groceries. This can help improve your overall quality of life in the long run.
2. Running helps you burn calories
Kung gusto mo ring i-manage ang iyong timbang, baka ang pagtakbo na ang makakatulong sa iyo. Running helps burn calories, lalo na kung ikaw ay magiging consistent. For example, running for 30 minutes helps you burn 280-520 calories2.
Siyempre, mas epektibo ito kung sasabayan ng balanced and healthy diet. Together, these habits can help you maintain a healthy weight or even shed excess pounds kung iyon ang goal mo.2,3
Kapag aktibo ang katawan, mas nagiging efficient ito sa paggamit ng insulin, na nakakatulong sa pagkontrol ng blood sugar levels, upang maiwasan ang diabetes3.
3. Slow heart rate and lower blood pressure
Isa sa pinaka-importanteng benefits ng pagtakbo ay ang pagpapababa ng resting heart rate at blood pressure1, 4.
Keeping your resting heart rate and blood pressure at a healthy level lowers your risk of cardiovascular problems like stroke or heart attacks. Dahil dito, maaaring makatulong ang pagtakbo sa iyong long-term heart health. One study shows that running for as little as 5-10 minutes a day at slow speeds (less than 6 mph) is already associated with reduced risks for cardiovascular disease5.
4. Brain and mental health boost
Hindi lang katawan ang nakikinabang sa pagtakbo, pati na rin ang iyong mental and emotional health. Kapag tumatakbo ka, naglalabas ang katawan mo ng neuromodulators. These are chemicals that help reduce anxiety and help you feel calm6.
Aerobic exercises like running also help stimulate the growth of blood vessels to the brains, as well as help maintain the optimum function of brain cells. These changes can enhance memory, focus, and overall brain function6.
At kung sasali ka sa mga group run o tatakbo kasama ang mga kaibigan, nakaka-boost din ito ng sense of connection and belonging. May ibang saya at motivation kapag may kasama kang sumusuporta sa health journey mo.
Running Events
Isa sa mga paraan para ma-enjoy ang pagtakbo ay sa pamamagitan ng pagsali sa fun run events. Ito ay mga organized events kung saan ang mga tao ay tumatakbo ng tiyak na distansya—tulad ng 3 kilometers, 5 kilometers, or 10 kilometers. Minsan ay mayroon pang half marathon (21 kilometers) o full marathon (42 kilometers) na distansya.
Kung beginner ka pa lang sa pagtakbo, pwede kang magsimula sa mas maiikling distansya. Pero kung gusto mong subukan ang mas mahahaba, siguraduhing mag-training nang maigi para maiwasan ang injury.
Ang mga fun run ay madalas may themes tulad ng color run, night run, o charity run. May kasamang music, costumes, at minsan may freebies pa. Perfect ito para sa mga beginners na naghahanap ng supportive atmosphere habang tumatakbo.
Fun runs are also a great way to build discipline and have a fitness goal. It gives you the drive to train and prepare so you can reach that goal. At pagkatapos ng event, may sense of accomplishment ka pa hindi lang dahil natapos mo ang distance, kundi dahil pinaghirapan mo ito at pinaghandaan.
Run United 2025
Maraming mga running events in the Philippines ngayong 2025 na maaari mong salihan. Isa dito ang Run United.
Run United is an upcoming fun run celebrating Unilab’s 80th anniversary. This will take place on September 28, 2025 in Paseo, Greenfield City, Sta. Rosa, Laguna. Maaaring mag register para sa 500 meters, 5 kilometers, o 10 kilometers na categories.
Run United 80th Year Run 2025
September 28, 2025
Paseo, Greenfield City, Sta. Rosa, Laguna
Distance: 10KM | 5KM | 500M
Registration Link: register.raceya.fit/event/rununited80thyearrun2025.
Pagtakbo para sa iyong kalusugan
There are many benefits to running, from improving your physical and mental health, to helping prevent long-term conditions like osteoporosis, diabetes, and heart problems. So why not start with a few steps today? Baka bukas, makatakbo ka na sa first fun run mo!
Want to get the best health benefits from running? Try joining a fun run! Learn more about Run United here.
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
References:
1. Mayo Clinic Press, Running vs. walking: Which is right for you? https://mcpress.mayoclinic.org/nutrition-fitness/running-vs-walking-which-is-right-for-you/
2. How many calories does running burn? It's probably more than you think
3. Better Health Channel, Running and jogging - health benefits.
https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-health-benefits#health-benefits-of-running-and-jogging
4. American Diabetes Association, Blood Glucose and Exercise.
https://diabetes.org/health-wellness/fitness/blood-glucose-and-exercise
5. PubMed Central. The effects of strenuous exercises on resting heart rate, blood pressure, and maximal oxygen uptake.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4771152/
6. PubMed Central, Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/
7. John Hopkins Medicine, The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running
