How Running Can Help Older Women Live Longer and Healthier Lives

Is running a good choice for women as they age?

Recent research suggests it is.

A study by Humboldt State University looked at adults over 65, dividing participants into two groups: one ran three times a week for at least 30 minutes, while the other walked with the same frequency and duration.

Over time, the walkers experienced more age-related physical decline than the runners, highlighting jogging’s potential to preserve strength and flexibility.

One of the great things about running is its accessibility. For older women, all you really need is a good pair of running shoes and a supportive sports bra to get started.

Health Benefits of Running for Older Women

Burns Calories and Strengthens the Heart

‍Running is highly effective for calorie burning.

Research from the Medical College of Wisconsin and the VA Medical Center found that women could burn between 705 and 865 calories per hour on a treadmill, far more than other forms of exercise like biking, stair-stepping, or skiing machines.

Beyond calories, running provides a strong cardiovascular workout, sending blood quickly to the heart, which becomes stronger and more efficient with regular running.

Protects Against Osteoarthritis

‍Osteoarthritis occurs when cartilage breaks down, and obesity increases the risk significantly.

Regular running helps women maintain a healthy weight, reducing the likelihood of developing knee osteoarthritis over time.

Supports Overall Health

‍Running is linked to lower risks of several diseases. Women who jog regularly are less likely to develop conditions like diabetes, heart disease, stroke, and even some cancers.

Studies, including one published in the British Journal of Cancer, found that brisk walking for five to six hours a week reduced colon cancer risk, and it’s reasonable to assume running has similar or greater benefits.

Running can also improve immunity, lower blood pressure, raise good cholesterol, and even reduce the risk of eye conditions like macular degeneration and cataracts.

Promotes Longevity

‍A long-term study by Stanford University School of Medicine tracked 538 runners and 423 non-runners aged 50 and above from 1984 to 2005.

Annual disability questionnaires revealed that runners maintained greater independence in daily tasks like shampooing hair or opening cartons.

By the end of the study, 85 percent of runners were still alive compared to only 66 percent of non-runners, clearly showing that regular running is linked to longer, healthier lives.

For older women, running isn’t just a form of exercise it’s a way to maintain health, independence, and longevity well into later years.

Conclusion

In summary, running provides older women with a wide range of physical and mental health benefits.

From burning calories and strengthening the heart to protecting joints, lowering disease risk, and promoting longevity, jogging proves to be an accessible and highly effective form of exercise.

Even light, regular running can help maintain independence, improve overall well-being, and enhance quality of life as women age.

For those looking to stay strong, healthy, and active, incorporating running into a weekly routine can make a meaningful difference well into later years.