It’s possible that when you first wake up, movement isn’t the first thing on your mind. Starting your day with a morning walk whether it’s around the block or as part of your commute to work or school can provide your body with a variety of health benefits.
Here are ten reasons why you should get some steps in before you start your day. There are a few suggestions for incorporating it into your regular routine.
Table of Contents
1. Prevent or treat health problems
Walking has multiple health benefits, including increasing your immunity and avoiding and managing various health disorders.
According to studies, walking for 30 minutes a day can cut your risk of heart disease by 19%. Walking can help you control your blood sugar levels if you have diabetes.
It may even help you live longer by lowering your risk of cardiovascular disease and certain malignancies.
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2. Energize yourself
Taking a walk first thing in the morning can help you stay energized throughout the day. This is especially true if you stroll outside.
Adults who walked for 20 minutes outside felt more vital and energetic than adults who walked for 20 minutes indoors, according to studies.
For 18 women who were sleep-deprived, a tiny study indicated that 10 minutes of stair walking was more energetic than a cup of coffee.
You should go for a stroll the next time you need an energy boost in the morning or feel sleepy when you wake up.
3. Boost your mental clarity
A morning walk can help you think more clearly and focus better throughout the day. According to a recent study, older persons who started their days with a morning walk had better cognitive performance than those who stayed inactive.
Walking can also aid in the development of creative thinking. Walking, according to research, allows for a free flow of thoughts, which may help you solve problems more effectively than sitting or keeping inactive. This is especially true when walking outside.
If possible, offer that your coworkers accompany you on a stroll the next time you have a morning meeting or brainstorming session.
4. It may assist you in losing weight
Walking first thing in the morning may assist you in achieving your weight loss goals. Walking for 30 minutes at a moderate pace can burn up to 150 calories. You might lose weight if you combine it with a good diet and strength training.
5. Defend yourself from the sun
Walking in the morning during the summer or year-round if you live in a warm climate has the advantage of getting you some exercise before it gets too hot outside.
Stay hydrated both before and after your workout by drinking plenty of water. If you’re thirsty, bring a water bottle. Alternatively, consider walking along a path that includes water fountains.
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6. Ensure you’ve completed all of your daily physical activities
Walking first thing in the morning has the advantage of completing your daily physical activity before other families, work, or school obligations get in the way.
Healthy adults should engage in at least 150 to 300 minutes of moderate-intensity exercise each week, according to the Physical Activity Guidelines for Americans.
To meet these requirements, try to go for a 30-minute walk five mornings a week.
7. Muscles should be strengthened
Walking can help you improve your leg muscles. Walk at a moderate to fast speed for the best outcomes. Change up your routine by climbing stairs, walking up and down hills, or walking on the treadmill at an incline.
For additional muscle tone, incorporate leg-strengthening activities like squats and lunges several times each week.
8. Boost your mood
There are also physiological advantages to walking first thing in the morning. A walk may be beneficial:
Reduce tension, anxiety, and weariness by improving self-esteem and happiness. lower the chances of depression or alleviate the symptoms of depression. Try walking for 20 to 30 minutes 5 days a week for the best effects.
9. During the day, make better decisions
A morning walk might help you make healthier decisions throughout the day. You might feel energized and less sleep-deprived after your walk.
You’re more prone to grab comfort snacks or energy boosters when your energy level decreases if you’re sleepy. Walking in the morning may motivate you to eat a nutritious lunch and afternoon snacks.
10. At night, you’ll sleep better
Walking first thing in the morning may help you sleep better later. In a small 2017 study, researchers looked at older persons aged 55 to 65 who had trouble falling asleep at night or had mild insomnia.
Those who exercised in the morning rather than in the evening slept better at night. However, further research is needed to discover why exercising in the morning rather than at night may be beneficial for sleep.
Do you go for a stroll first thing in the morning or last thing in the morning?
When you walk in the mornings, you might be wondering if walking before or after breakfast makes a difference and if it would help you reach your weight-loss objectives. There is conflicting evidence as to whether skipping breakfast boosts your metabolism or helps you lose weight more quickly.
According to some research, exercising when fasting (before breakfast) increases fat burning. More research is required, though.
In the meanwhile, it’s up to you. It’s fine if you feel better if you go for a stroll before eating, or if your stomach feels better if you don’t eat. Alternatively, you might find that eating a little snack like a banana or a fruit smoothie before going for a stroll makes you feel better.
In any case, ensure to have a proper breakfast and drink lots of water after your workout.
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Conclusion
A brief walk in the morning can provide a multitude of health benefits. You may feel more energy during the day, notice an improvement in your mood and mental clarity, and get better sleep at night. Stretch before and after your walk, and stay hydrated by drinking lots of water.
Before beginning a new workout plan, consult your doctor if you have any additional concerns.
