Although you may not feel like moving when you wake up, taking a walk at the beginning of your day can provide your body with various health advantages, whether it’s around your locality or as part of your travel to work or school. Here are ten reasons why you should consider incorporating some steps into your morning routine, along with some tips to make it effortless.
Boost your energy
Taking a walk at the beginning of your day can increase your energy levels for the rest of the day, particularly if you walk outside. Research indicates that adults who spent 20 minutes walking outdoors felt more invigorated and energetic compared to those who walked indoors for the same duration. For 18 women who were sleep-deprived, a quick 10-minute stair walk was more stimulating than a cup of coffee, according to a small study. If you’re feeling sluggish upon waking up or require an energy boost in the morning, consider going for a walk.
Improve your mood
Walking in the morning has numerous physiological advantages. It can enhance self-confidence, uplift mood, alleviate stress and anxiety, reduce exhaustion, mitigate depression symptoms, and lower the risk of depression. To achieve optimal outcomes, aim to walk for 20 to 30 minutes at least five days per week.
Complete your physical activity for the day
Walking in the morning has the advantage of finishing your daily physical activity before any other responsibilities such as family, work, or school interfere.
According to experts, a healthy adult should engage in moderate-intensity exercise for at least 150 to 300 minutes per week. To fulfill this requirement, aim for a 30-minute walk five mornings a week.
It may help you lose weight
You might achieve your weight loss objectives by taking a morning walk. If you walk at a moderate speed for half an hour, you can burn up to 150 calories. You may experience weight loss if you combine this with a nutritious diet and muscle-building exercises.
Prevent or manage health conditions
Engaging in regular walks can provide several health advantages such as enhancing your immune system and aiding in the prevention and management of various medical conditions. Research indicates that dedicating 30 minutes per day to walking can decrease your likelihood of developing heart disease by 19 percent. Additionally, if you have diabetes, walking can assist in reducing your blood sugar levels. Furthermore, it may also extend your lifespan and lower your chances of developing cardiovascular disease and specific types of cancer.
Strengthen muscles
To strengthen the muscles in your legs, it is recommended to walk at a moderate to brisk pace. It is also beneficial to vary your routine by climbing stairs, walking up and down hills, or using an inclined treadmill. Incorporating leg-strengthening exercises such as squats and lunges several times a week can further enhance muscle tone.
Improve mental clarity
Engaging in a morning walk can enhance your mental clarity and ability to concentrate for the rest of the day. According to a recent study, seniors who incorporated a morning walk into their routine experienced improved cognitive function, whereas those who remained inactive did not.
Additionally, walking has been shown to stimulate creative thinking by facilitating an unrestricted flow of ideas, particularly when done outdoors. If you have an upcoming morning meeting or brainstorming session, consider proposing a walking session with your colleagues.
Sleep better at night
Exercising in the morning may improve your sleep quality at night, as suggested by a small study in 2017 that observed older adults aged 55 to 65 with mild insomnia or difficulty falling asleep. The study found that those who exercised in the morning had better sleep quality at night compared to those who exercised in the evening. However, further research is required to understand why morning exercise may be more beneficial for sleep than evening exercise.
Beat the heat
If you walk in the morning during a warm climate like in Malaysia, you can exercise before the heat becomes unbearable. To avoid dehydration, drink enough water before and after your workout. You can carry a water bottle with you or choose a path with water fountains.
Make healthier choices throughout the day
Commencing your day with a stroll could establish a foundation for adopting healthier choices during the day. Following your walk, you may experience heightened energy levels and reduced sleep deprivation. Whenever you feel drained or exhausted, you tend to resort to comfort snacks or energy supplements. Walking in the morning could motivate you to opt for nutritious lunches and snacks later in the day.
Make it part of your routine
Prepare your outfit for your walk the night before and place your socks and sneakers near the door for easy access in the morning. Wake up 30 minutes earlier to ensure you have at least 20 minutes to walk. Explore a nearby nature trail or take a stroll around your neighborhood. To stay motivated, find a walking partner such as a friend or co-worker to join you in the morning. If time is limited, consider incorporating walking into your daily commute by getting off the bus a few stops early or parking farther away from your office.
Should you walk before or after breakfast?
When walking in the morning, you may question whether walking before or after breakfast has an impact on weight loss. The research is inconclusive on whether skipping breakfast boosts metabolism or accelerates weight loss. Some studies suggest that exercising while fasting (before breakfast) increases fat burn, but further research is necessary.
Ultimately, it depends on your body. If you feel comfortable walking before eating or prefer not to eat beforehand, that’s acceptable. Alternatively, you may discover that eating a small snack such as a banana or fruit smoothie before your walk makes you feel better. Regardless of your choice, ensure that you consume a nutritious breakfast and hydrate yourself after exercising.
Summary
Embarking on a brief stroll at the beginning of your day can provide various advantages for your well-being. You could experience enhanced vitality throughout the day, observe an improvement in your disposition and cognitive function, and enjoy better quality sleep at night. Remember to stretch before and after your walk and consume sufficient water to avoid dehydration. If you have any further inquiries, consult with your physician before initiating a new workout regimen.
