The Benefits of Endurance Sports Endurance sports are activities that require sustained physical effort over a long period of time. The most common endurance sports are running, swimming and cycling. They involve continuous, high-intensity effort for typically 30 minutes or more. In addition to being physically demanding, they are also mentally challenging. If you participate in endurance sports, you likely experience many benefits of these activities, which drives you to continue. If you don’t participate, you may be curious about starting. Benefits of Endurance Sports Mental & Cognitive Health: Like any exercise, endurance sports release endorphins. These hormones increase the feeling of happiness and reduce the sensation of pain. You may have heard of “runner’s high” before. This relates to endorphins peaking from the sustained activity. One of the many benefits of movement is the ‘feel good’ outcome, as well as the longer-term mental health benefits like reduced stress, depression and anxiety. Endurance training also improves brain functions such as memory and focus. Cardiovascular Health: Endurance sports are aerobic activities. This means your muscles use oxygen to sustain the movement. Aerobic exercise strengthens your heart by increasing blood flow as it pumps to keep up with the demand. When you run, swim or cycle, you probably notice an elevated and sustained heart rate. As you train over time, you will likely see your sustained heart rate lower. Overall, this leads to lower resting heart rate and blood pressure, which indicates a healthy cardiovascular system. Weight Management: Moving your body increases your resting metabolic rate, or the rate you burn energy (calories) at rest. Endurance sports burn a lot of energy, which helps your metabolism and increases insulin sensitivity. If you are starting endurance training, you will likely experience weight loss. If you are currently engaging in endurance activities, it supports weight maintenance. Injury Prevention: It’s important to do proper warm-ups and cooldowns before and after endurance sports. Additionally, incorporating strength training and active recovery days are essential for keeping your body strong. Endurance sports improve posture and stability, especially when proper preparation and recovery are incorporated. Daily Life Improvements: Endurance sports increase your stamina, reduce fatigue, regulate appetite and improve recovery after activity, illness and injury. You may feel you have more energy for daily tasks and bounce back quicker when you prioritize long-term aerobic activities. Participation in aerobic activity, especially endurance training, keeps you stronger and healthier for longer, as well. It can also increase your healthspan, which is how long you stay healthy as you age. Endurance Training and Warfighter Wellness Movement of any kind is essential for mission readiness. It’s critical to create a routine that promotes good physical health, so you can meet fitness standards and reduce your risk for injury. Endurance sports prepare you for many demands in the military, including long rucks, survival exercises and combat missions. Endurance activities are also a great way to stay in fighting shape with your unit, as many endurance sports involve a community aspect such as local run clubs and swim teams. No matter what endurance sport you favor, it benefits your mental, cognitive and physical health. If you want to start, but don’t know where to begin, choose an activity that interests you the most and/or invite a friend to join you for motivation and accountability. Remember, the point is to incorporate movement into your routine that is sustainable. Stay mission ready by starting your endurance fitness journey today. For those already participating in endurance sports, keep it up! ReferencesU.S. Army - “Helping Soldiers Train Their Brains and Bodies to Improve Endurance”Johns Hopkins Medicine - “The Truth Behind ‘Runner’s High’ and Other Mental Benefits of Running”Mrowxzynski, W. - “Health Benefits of Endurance Training: Implications of the Brain-Derived Neurotropic Factor – A Systematic Review”
