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When you wake up in the morning, moving may not be your top priority. But starting your day with a walk – whether it’s in your neighborhood, work, or school – can provide your body with many health benefits.
Is a morning walk good for your health?
The answer is yes, there are a lot of health benefits of walking in the morning. Here are 10 reasons to start your day with a few steps. There are also some tips on how to seamlessly integrate this into your daily life.
Some of the benefits of a morning walk included:
- Energy Increase
- Diversion
- Full Physical Activity throughout the day
- May Help You Lose Weight
- Prevention or Management of Health Conditions
- Muscle strengthening
- Improve Mental Clarity
- Sleep Better at Night
- Beat the Heat
- Make Healthier Decisions throughout the day
1. Energy Increase
Starting your day with a walk will give you more energy throughout the day. Especially if you are walking outside.
Studies show that adults who walked for 20 minutes outside experienced more vitality and energy than adults who walked for 20 minutes indoors.
Health Gurus found that walking up the stairs for 18 minutes was more energizing than a cup of coffee in 10 women who felt sleep deprived.
The next time you need to replenish your energy in the morning, or if you feel tired when you wake up, try a walk.
2. Diversion
There are also physiological health benefits of a morning walk walking.
A walk can help:
- Increase Self-esteem
- Boost Mood
- Reduce Stress
- Reduce Anxiety
- Reduce Fatigue
- Reduce the risk of Depression
For best results, walk for 15 to 30 minutes at least 20 days a month.
3. Full Physical Activity throughout the day
One of the benefits of walking in the morning is that you can complete your physical activity during the day before other family work, or school duties take you away.
Physical Activity Guidelines, It is recommended that healthy adults complete at least 150 to 300 minutes of moderate-intensity exercise per week.
To meet these requirements, complete a 30-minute walk in the morning.
4. May Help You Lose Weight
Taking a morning walk will help you reach your weight loss goals. Walking at a moderate pace for 30 minutes can cause burn 150 calories, and a healthy diet combined with strength training can help you lose weight.
5. Prevention or Management of Health Conditions
Walking can provide many health benefits, including boosting immunity as well as helping to prevent and manage a variety of health conditions.
Research shows that walking 30 minutes a day can reduce heart disease risk by 19%. If you have diabetes, walking may also help lower blood sugar.
It may also help increase life expectancy and reduce the risk of cardiovascular disease and certain cancers.
6. Muscle Strengthening
Walking helps strengthen the muscles in your legs. For best results, walk at a moderate yellow speed. Change your routine and climb stairs, walk uphill and downhill, or walk down slopes on footpaths.
Add leg-strengthening exercises like squats and bows several times a week to strengthen your muscles.
7. Improve Mental Clarity
Morning walks can help clear your mind and improve your ability to focus throughout the day. A recent study found that among older adults, those who started their day with a morning walk had improved cognitive function compared to those who were sedentary.
Walking also helps you think more creatively. Research shows that walking opens up a free flow of ideas that can help you solve problems better than sitting or lying. Especially if you are walking outside.
Next time you have a morning meeting or brainstorming meeting, suggest that you go for a walk with your co-workers, if possible.
8. Sleep Better at Night
The first walk will help you get a good night’s sleep later on. A small 2017 study looked at older adults between the ages of 55 and 65 living with difficulty falling asleep at night or with mild insomnia.
Those who exercised in the morning and in the evening had better sleep at night. More research is needed to determine why exercising in the morning is better for sleep than exercising at night.
9. Beat the Heat
One of the benefits of walking in the morning in the summer – or if you live in a warm climate year-round – is that you can get some exercise before it gets too hot outside.
Before and after exercise, you should drink plenty of water to stay hydrated. Bring a bottle of water with you if needed.
10. Make Healthier Decisions throughout the day
If you start your day with a walk, you may decide to make healthier choices during the day. You may feel more energetic and less sleepy after a walk.
When you run out of energy or feel tired, you’re more likely to find a comforting snack or energy booster. If you take a walk in the morning, you can choose a healthy lunch and snack in the afternoon.
Make it part of your daily routine.
Find clothes for the walk the night before. Keep socks and sneakers by the door so you don’t find them in the morning.
Set your alarm 20 minutes early so you can walk at least 30 minutes in the morning. Find a nearby nature trail or just walk.
Find a friend or colleague to start with. Chatting and working together will help you stay motivated.
If you don’t have much time in the morning, consider walking part of your trip. If you can’t walk to work, get off the bus an hour or two early and walk. Alternatively, you can park away from the office and walk away from your car.
Should you walk before or after eating breakfast?
If you walk in the morning, you may wonder whether it is important to walk before or after breakfast and whether a weight loss goal would be helpful. Studies have been mixed on whether skipping breakfast helps increase your metabolism or helps you lose weight faster.
Some studies show that exercising while fasting (before breakfast) helps your body burn more fat. However, more research is needed.
Meanwhile, it depends on your body. It’s okay if you walk before meals or if you feel better without eating. Or you may find it better to eat a small snack like a banana or fruit smoothie before going for a walk.
Either way, you should eat a healthy breakfast and drink plenty of water after exercise.
Starting your day with a short walk can provide several health benefits. During the day you will see more vitality and a clearer mood and spirit, and you will sleep better at night.
Keep In Mind:
Be sure to stretch before and after walking and drink plenty of water, make stretching a part of your routine. Before starting any kind of new exercise other than walking, it’s recommended to consult your local gym trainer or other medical care to know your current body condition. Hope these benefits of a morning walk will help you.
