When you wake up in the morning, you may not be ready to move right away. But starting your day with a walk, whether around your neighborhood or on the way to work or school, can benefit your health in many ways.
Here are the 10 Best Benefits of Morning Walk. There are also some tips on how to fit it into your everyday life.
- 1 Importance of Morning Walk
- 2 Here are the 10 Best Benefits of Morning Walk You Must Know
- 3 Make it Your Part of Daily Routine
- 4 Should you walk before or after breakfast?
- 5 Potential Drawbacks of Morning Walk
- 6 The Bottom Line
Importance of Morning Walk
Morning walks are of great importance for our overall well-being. They provide a refreshing start to the day, allowing us to connect with nature and breathe fresh air. The gentle walking exercise stimulates blood circulation and boosts energy levels, helping us stay active throughout the day. Moreover, morning walks have been shown to reduce stress, improve mental clarity, and enhance mood.
They also promote a healthy lifestyle by aiding in weight management and maintaining cardiovascular health. In addition to the physical benefits, morning walks offer a peaceful time for reflection, goal-setting, or simply enjoying the beauty of the early hours. Incorporating this simple routine into our daily lives can improve physical and mental health, making it a valuable practice for a fulfilling and balanced life.
Here are the 10 Best Benefits of Morning Walk You Must Know
Boost Your Energy Level
Walking first thing in the morning might give you more energy for the rest of the day. This is especially true if you step outside.
Studies show that people who walked outside for 20 minutes felt more alive and energetic than those who stepped inside simultaneously.
In a small study, 18 women who didn’t sleep enough said that taking the stairs for 10 minutes gave them more energy than a cup of coffee.
If you need more energy in the morning or feel tired when you wake up, you might want to try going for a walk.
Improve Your Mood
There are physiological benefits of morning walk
A morning walk may help in:
- improve self-esteem
- boost mood
- reduce stress
- reduce anxiety
- reduce fatigue
- ease depression symptoms or reduce your risk for depression
For the Best Results, walk for 25-30 Minutes at least 5 days a Week.
Complete Your Daily Physical Exercise
The benefits of Morning Walk help you get your daily exercise in before family, job, or school demands interfere.
The Physical Activity Guidelines for Americans recommend 150–300 minutes of moderate-intensity weekly exercise for healthy individuals.
To meet these criteria, walk 30 minutes 5 mornings a week.
Morning Walk for Weight Loss
Prevent Health Conditions
Walking has many health benefits, such as boosting your immune system and avoiding or helping you deal with several health problems.
Studies show that if you walk for 30 minutes daily, your chance of getting heart disease drops by 19%. Walking may also help lower your blood sugar if you have diabetes.
It can even help you live longer and cut your chances of getting heart disease and some cancers.
Your leg muscles might get more vital if you walk. Walk at a modest to quick pace for the best results. Change your routine by climbing stairs, walking up and down hills, or walking on a machine with an incline.
Add squats and lunges to your routine weekly to build your legs.
Improve Mental Health
A morning walk may assist you in thinking more clearly and staying focused throughout the day. A recent study found that older people who started their days with a morning walk had better cognitive function than those who didn’t move around.
You can also think of new ideas when you walk. Research has found that walking makes it easier for ideas to come to you. This may help you solve problems better than sitting or doing nothing. This is especially true when walking outside.
Ask that your coworkers join you on a walk the next time you have a morning meeting or brainstorming session.
Better Sleep at Night
If you walk early in the morning, you might sleep better at night. A small study conducted in 2017 looked at older people between the ages of 55 and 65 who had trouble going to sleep at night or had mild insomnia.
People who worked out in the morning instead of the evening slept better at night. More study is needed to find out why working out in the morning might help you sleep better than working out at night.
Beat the Heat
If you go for a walk in the morning in the summer or live in a warm area all year round, you can get some exercise in before it gets too hot.
Be sure to drink plenty of water before and after workouts to stay refreshed. If you need to, bring a bottle of water with you. Or, plan to walk in a place where there are water stations.
Make healthier choices throughout the day
If you walk early in the morning, you might be more likely to make healthy decisions throughout the day. After your walk, you might feel more awake and need less sleep.
When you’re tired or low energy, you’re more likely to want comfort foods or things that give you power. Walking in the morning might make you more likely to choose healthy food for lunch and snacks in the afternoon.
Make it Your Part of Daily Routine
- Set out your walking clothes the night before. Please don’t waste time looking for your socks and shoes by leaving them by the door in the morning.
- Try setting your alarm 30 minutes earlier so you can walk for at least 20 minutes in the morning. Find a nearby nature path or take a walk around the neighborhood.
- Find a friend or coworker to go for a morning walk with. Talking and working with other people can keep you going.
- If you don’t have much time in the morning, you might want to walk some of the way to work. If you can’t walk to work, get off the bus one or two stops early and walk. Or, park further away from your job so you can walk from your car.
Should you walk before or after breakfast?
If you walk in the morning, you might wonder if it makes a difference whether you walk before or after breakfast and if it will help you lose weight. Studies aren’t sure if skipping breakfast will speed up your metabolism or help you lose weight faster.
Some study shows that working out before breakfast helps your body burn more fat when you are still hungry. But more research needs to be done.
For now, it depends on how your body feels. If you feel better if you take a walk before you eat or don’t eat, that’s fine. Or, you might feel better if you eat a small snack like a banana or a fruit drink before your walk.
Ensure you eat a good breakfast and drink a lot of water after working out.
Potential Drawbacks of Morning Walk
Morning walks can have numerous benefits, such as improved physical and mental health, but there are also potential drawbacks. Here are some of them:
- Weather Conditions: Morning walks can be less enjoyable or even unsafe in extreme weather conditions. Rain, snow, extreme heat, or cold can make walking outside uncomfortable or even dangerous.
- Time Constraints: Not everyone has the luxury of time in the morning for a leisurely walk. People with busy schedules may find fitting in a morning walk challenging without feeling rushed.
- Inconsistent Routine: Maintaining a consistent morning walking routine can be difficult due to various factors, such as work commitments, travel, or family responsibilities. Inconsistency can reduce the overall benefits of regular exercise.
- Physical Limitations: Some individuals may have physical limitations that make morning walks difficult or painful. Conditions like arthritis, joint pain, or mobility issues can hinder one’s ability to walk comfortably.
- Safety Concerns: Depending on the location, walking in the morning may pose safety concerns, especially in poorly lit areas or neighborhoods with a high crime rate. Ensuring personal safety should be a priority.
- Sleep Disruption: For some people, early morning walks may disrupt their sleep patterns. Waking up too early to walk can lead to sleep deprivation if not balanced with adequate rest.
- Allergies: Morning walks can expose individuals to pollen and other allergens, potentially triggering allergies or respiratory issues, especially during certain seasons.
- Fatigue: If not balanced with a proper breakfast or enough rest, morning walks can lead to fatigue later in the day, affecting overall productivity and energy levels.
- Social Isolation: Morning walks are often solitary activities. If you prefer social interaction or group activities, the solitude of a morning walk might not be appealing.
- Dependency on Routine: Overreliance on a morning walk for exercise or mental well-being may lead to dependency issues. If you cannot go for your walk one morning, it might negatively affect your mood or daily routine.
- Overexertion: Some people may push themselves too hard during their morning walks, leading to overexertion or injury. It’s essential to listen to your body and avoid excessive strain.
- Environmental Impact: Depending on where you walk and how you commute to your walking location, an environmental impact can be associated with using vehicles or excessive resource consumption.
- Monotony: Doing the same morning walk every day can become monotonous. Lack of variety may lead to boredom and reduced motivation over time.
To maximize the benefits of morning walks while mitigating these potential drawbacks, it’s essential to tailor your routine to your individual needs, stay flexible, and prioritize safety and self-care.
The Bottom Line
A short walk in the morning can be good for your health in many ways. You might feel more awake during the day, have a better mood and clearer thoughts, and sleep better at night. Stretch before and after your walk, and drink lots of water to stay hydrated.
Before you start a new workout plan, talk to your doctor if you have more questions.