Is running for 20 minutes every day useful

Running for 20 minutes every day can be helpful for weight loss and health, but the effect varies from person to person. Running can burn calories and improve cardiovascular function, but it needs to be combined with dietary control to achieve the desired weight loss effect. The duration, intensity, and individual metabolic differences of running can all affect the final outcome. Running is a moderate intensity aerobic exercise that can burn approximately 150-300 calories in 20 minutes. It has a positive effect on promoting fat breakdown and improving insulin sensitivity. Especially suitable for sedentary individuals as an entry-level choice for exercise, it can effectively reduce visceral fat accumulation. When running, the lower limb muscles continue to exert force, which can increase the basal metabolic rate and maintain energy expenditure for several hours after exercise. For office workers with fragmented time, this short-term and efficient exercise mode is easier to adhere to. Some individuals may experience less significant weight loss due to insufficient exercise duration or low intensity. For those with a large body weight and novice athletes who only maintain low-speed running, their energy expenditure may not reach the weight loss threshold. People at risk of knee joint injury should be cautious and it is recommended to switch to low impact exercises such as swimming or elliptical machines. If the diet is not controlled after running, it is easy to consume excessive calories due to increased hunger, which can actually offset the exercise effect.

It is recommended to alternate running with other forms of exercise, such as doing 2-3 strength training sessions per week to increase muscle mass. Warm up and stretch before and after exercise, and choose running shoes with good cushioning performance. Cooperate with a diet structure high in protein and dietary fiber, and avoid consuming refined sugar and fried foods. Overweight individuals should start adapting with brisk walking and gradually transition to interval running mode. Recording changes in body fat percentage can better reflect the true weight loss effect than simply focusing on body weight. If necessary, professional nutritionists can be consulted to develop personalized plans.