The Advantages of Taking a Morning Walk

June 6, 2022

1. Boost your energy

A morning walk may provide you with additional energy throughout the day. This is especially true if you walk outside. Studies show that adults who walked for 20 minutes outside felt more vital and energetic than adults who walked for 20 minutes indoors. A small study found that 10 minutes of stair walking was more energizing than a cup of coffee for 18 sleep-deprived women. The next time you need a morning energy boost or feel tired when you wake up, you should try a walk.

2. Improve your mood

Walking first thing in the morning has physiological benefits as well:

  • improve self-esteem
  • boost mood
  • reduce stress
  • reduce anxiety
  • reduce fatigue
  • ease depression symptoms or reduce your risk for depression

For best results, try walking for 20 to 30 minutes at least 5 days a week.

3. Complete your physical activity for the day

Healthy adults should complete at least 150 to 300 minutes of moderate-intensity exercise each week, according to the Physical Activity Guidelines for Americans. Try to complete a 30-minute walk 5 mornings per week to meet these requirements.

4. It may help you lose weight

Walking first thing in the morning can help you achieve your weight loss objectives. 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. Prevent or manage health conditions

Walking has multiple health benefits, including increasing your immunity and avoiding and managing various health disorders. According to studies conducted by Trusted Source, walking for 30 minutes every day can reduce your risk of heart disease by 19 percent. If you have diabetes, walking can help lower your blood sugar levels, as well as lengthen your life and minimize your risk of cardiovascular disease and certain malignancies.

6. Strengthen muscles

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 an inclination on the treadmill. For additional muscular tone, including leg-strengthening exercises like squats and lunges several times a week.

7. Improve mental clarity

A morning stroll might help you stay mentally clear and focused throughout the day. Walking may also help you think more creatively, according to a recent studyTrusted Source. Those who started their days with a morning stroll increased their cognitive function compared to those who stayed inactive. 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 if you walk outside. The next time you have a morning meeting or brainstorming session, propose taking a stroll with your coworkers.

8. Sleep better at night

Walking first thing in the morning may help you sleep better later.
In a short 2017 study, older persons aged 55 to 65 who were having trouble falling asleep at night or had mild insomnia were observed. Those who exercised in the morning rather than the evening had improved sleep quality at night. However, further research is needed to figure out why exercising in the morning is better for sleep than exercising at night.

9. Beat the heat

One advantage of walking in the morning during the summer — or if you live in a warm climate all year — is that you'll be able to get some exercise before it gets too hot outside. Drink lots of water before and after your activity to stay hydrated. If necessary, bring a water bottle. Plan a walk along a route that includes water fountains.

10. Make healthier choices throughout the day

Starting your day with a stroll can help you make better decisions throughout the day. You may feel more energized and less sleep-deprived after your stroll. When your energy levels dip or you're fatigued, you're more prone to reach for comfort foods or energy boosters. Walking in the morning may motivate you to eat a nutritious lunch and afternoon snacks.

Should you walk before or after breakfast?

If you walk in the mornings, you might be wondering if walking before or after breakfast makes a difference and if it will help you reach your weight-loss objectives. The evidence on whether skipping breakfast would boost your metabolism or help you lose weight faster is conflicting. Some studies demonstrate that exercising while fasting (before breakfast) helps your body burn more fat. However, more research is required. In the meanwhile, it is up to your body to decide. It's fine if you want to stroll before eating or if your stomach feels better if you don't eat. You could feel better if you have a little snack like a banana or a fruit smoothie before going for a walk. In any case, make sure you eat a nutritious breakfast and drink lots of water after you exercise.

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