每天慢跑幾公里有什麼好處?

I started jogging from 2014, not everyday, basically 3 times one week (around 20km each week), here is what I benefit from jogging:
我從2014年開始慢跑，並非每天，基本是一週三次（大概一週跑20公里），以下是跑步帶給我的益處：

Good sleep
良好的睡眠。

More energy during daytime
白天精力更充沛。

Good body shape and posture
漂亮的身形和站姿。

More positive and confident
更積極、自信。

Skin is better and better, even with less skin care
即使對皮膚很少保養，皮膚還是越來越好

Pay more attention to the health, eat health, exercise health, work health etc.
更加關注健康，飲食健康，運動健康，以及工作健康等。

Less anxiety and keep inner peace, and won't lose my temper easily just like before.
焦慮減,少內心平靜，不再容易發脾氣。

Won't quit easily like before, can insist doing something longer than before.
不再輕易放棄，可以比以往堅持更久。

Proud of myself that I can keep running over 2 years
對於自己可以堅持慢跑兩年感到自豪。

You get slimmer, but not necessarily building muscles.
你將變得更苗條，而且並不是絕對會長肌肉。

You get ill far less times than the average human.
你生病的次數會比一般人少很多。

Your metabolism is stronger.
你的新陳代謝系統將更強大。

Your blood flow is faster and you have more energy in the rest of the day and every day at all.
你的血流速度將更快，每一天你都將擁有充沛的精力。

Your brain functions faster.
你的大腦會運轉得更快。

You're more happy.
你會更快樂。

Increased insulin sensitivity
提高胰島素敏感度。

Calorie burn
燃燒卡路里。

Muscle build
增加肌肉組織。

Stress reduction/emotional health
減壓/利於心理健康。