Running is often seen as a way to lose weight or to increase stamina and cardiovascular endurance. It can certainly help with those goals. But it also can do much more.

Research has shown that a consistent running regimen can benefit our sleep cycles, minds and bones. No matter your age, if keeping your mind and bones in tip-top shape isn’t on your list of health priorities, it absolutely should be. Degenerative mental health conditions such as Alzheimer’s disease and bone diseases, such as arthritis and osteoporosis, can rob people of the active lives they love.

When it comes to the brain benefits of running, various studies have shown prolonged periods of cardiovascular exercise can increase endorphin concentrations in the bloodstream, which helps overall metabolism and mental health.  A “runners high” is thought to be due to the high levels of endorphins generated while running. Those endorphins are also associated with a general sense of wellbeing and contentedness that directly correlates to a more positive mental health outlook.

Distance runners, in particular, have been shown to have better sleep cycles and to more easily engage in REM sleep patterns (a sleep stage linked to improved learning). This improved sleep hygiene has been shown to improve metabolism, enhance organ function and sustain high daily energy levels. In addition, research shows runners have lower rates of depression and higher self-esteem while also tending to be more productive than their non-running counterparts.

The bone benefits of running are powerful as well, and optimizing our bone density is critical as we age. That’s why weight-bearing exercise such as daily walking is recommended for elderly people. And while walking is good, studies have shown that runners tend to have even higher bone density levels. In short, while walking is good for our bones, running can be even better!

Running creates favorable bone metabolic activity. This means runners accumulate a higher concentration of bone-building hormones and enzymes such as calcitonin, parathyroid hormone and vitamin D, just to name a few. That translates into increased calcium uptake by our bones, which ultimately increases bone density.

Keep in mind, however, excessive running or overtraining can create a catabolic (bone thinning) profile in runners that can lead to bone weakness and even stress fractures. Steady and sustained increases in running distances and workloads are essential to prevent injuries and to reduce the risk of undermining bone health.

Read: Safety Tips to Get the Most Out of Exercise and Reduce Injury Risks

Running is associated with improved muscle profiles as well. Running workouts benefit the hamstrings, quadriceps and calf muscles.

When it comes to the gluteal muscles, running offers a particular advantage over walking.  Walking is certainly a worthy type of exercise, especially for those who are otherwise sedentary, but it is only with running that gluteal muscle activity is optimized. The gluteal muscles are critical in maintaining core strength, endurance, and lower extremity balance and stability. The secondary benefit of sustained gluteal activity is the high metabolic output of this large muscle group.  When the glutes are firing, it can translate into weight loss. And recent studies have shown athletes with stronger gluteus and hamstring muscle profiles have less risk of sustaining sports-related injuries. Talk about an added bonus!

It is hard to argue with scientific data clearly showing running remains one of the most efficient and healthy activities a person can engage in. Not a serious runner yet? No problem—the key to getting there is steady and sustained training. First, though, check with your doctor before beginning any new exercise regimen to ensure you don’t get hobbled by an injury before you even really get started.

Remember: Achieving a healthy mind and body is a marathon, not a sprint.