The recommended aerobic activity per week for adults is at least 150 minutes of moderate-intensity. If you go for a half-hour run every day, that's enough to meet and even beat this requirement.

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Timestamps:
Intro - 0:00
Improves Your Heart Health - 00:46
Helps Weight Loss - 01:27
Improves Bone Strength - 02:02
Improves Blood Pressure - 02:40
Boosts Your Mood - 03:39
Increases Your Lifespan - 04:14
Grows Confidence - 04:58
Helps you sleep better - 05:53
Helps you cope with Stress - 06:41
Works Out Your Core - 07:31
Reduces Your Blood Sugar Sensitivity - 08:03
Sharpens your Brain - 08:49
Enhances Your Lung Capacity - 09:42
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Summary:
Improves Your Heart Health: When you run, your heart pumps more quickly. This leads to the strengthening of your cardiac muscles. Similarly, your lungs expand and contract at a faster rate when running, which forces your respiratory system to become more powerful.

Helps Weight Loss: Running increases your core body temperature and prompts it to start shedding the extra body fat. The more consistent you are with it, the more calories you burn. Moreover, running every day helps your body build lean muscles. So you get leaner and more fit over time, while your body weight remains the same.

Improves Bone Strength: Running regularly has been shown to improve your bone health. When you start running, your bones experience some amount of stress and load.

Improves Blood Pressure: If your blood pressure is already high or you want to keep away from blood pressure problems, you should start running regularly. Running regularly can improve your blood pressure and improve myocardial function.

Boosts Your Mood: Stepping on the treadmill or taking to the trails can transform your mood.

Increases Your Lifespan: Running may be the single most effective exercise to increase your life expectancy. No other form of exercise has shown comparable impacts on life span.

Grows Confidence: Maybe you weren’t all that great at running when you first started. Maybe you could only manage to walk the distance on your first try or gave up halfway. That may have been the case in the beginning but after consistent sessions, how much progress have you made?

Helps You Sleep Better: If you are tired all the time due to lack of sleep, running a mile every day can help you get a good night’s sleep. While you might think that tiring yourself out automatically leads to better sleep, it is much more complicated than that.

Helps you cope with Stress: Stress relief is one of the best psychological benefits of running. You can be stressed due to a number of causes, such as work, family, or life changing events.

Works Out Your Core: The lower body isn't the only part of you that reaps the benefits of running. It is a core carver, challenging not only your six-pack rectus abdominis, but also the deeper core muscles.

Reduces Your Blood Sugar Sensitivity: When your body is overly sensitive to dips and spikes in blood sugar, you are at increased risk of developing diabetes.

Sharpens your Brain: Running can encourage the growth of new grey matter in your brain. That’s right, you can literally expand your mind by lacing up a pair of sneakers and going for a run.

Enhances Your Lung Capacity: Working alongside your heart is the lungs. When you run, you need substantially more oxygen than if you are sedentary, like let’s say, sitting on the couch. If you want a way to improve and strengthen your respiratory function, getting up and running is the way to do it.
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