When you get up in the morning, motion is not your first priority. But starting your day with a walk – be it in your neighborhood or part of your journey to work or school – can offer a number of health benefits to your body.
Here are 10 reasons you might want to start your day by getting a few steps. Here are some tips for working seamlessly in your daily routine.
1. Increase your energy
Starting your day off with a walk can give you more energy throughout the day. This is especially true if you walk outdoors.
Studies show that adults who walk outdoors for 20 minutes experience more energy and energy than those who walk 20 minutes outdoors.
A small study found that a 10-minute staircase is more potent than a cup of coffee for 18 women who suffered from insomnia.
The next time you need a morning boost or when you get tired, you can try to walk.
2. Improve your mood
There are physical benefits to walking in the morning.
A walk can help:
- Improve self-esteem
- Increase the mood
- Reduce stress
- Reduce anxiety
- Reduce fatigue
- Ease the symptoms of depression or reduce the risk of depression
For best results, try to walk 20 to 30 minutes at least 5 days a week.
3. Complete your physical activity for the day
One benefit of walking in the morning is that you complete your physical activity for the day – before any family, work or school responsibilities derail you.
Physical activity guidelines for Americans recommend that healthy adults complete at least 150 to 300 minutes of moderate-intensity exercise per week.
To meet these requirements, try to complete a 30-minute walk 5 mornings a week.
4. It can help you lose weight
Walking in the morning can help you reach your weight loss goals. Walking at a moderate pace for 30 minutes can burn 150 calories. Combine that with a healthy diet and strength training, you can lose weight.
5. Prevent or manage health conditions
Walking offers many benefits to your health, boosting your immunity, as well as helping you prevent and manage various health conditions.
Studies show that walking for 30 minutes a day can reduce your risk of heart disease by 19 percent. If you are living with diabetes, walking can help lower your blood sugar levels.
This will help you increase your lifespan and reduce the risk of cardiovascular disease and certain cancers.
6. Strengthen the muscles
Walking helps strengthen the muscles in your legs. For best results, walk at a moderate to brisk pace. Change your routine and try to climb stairs, walk up and down hills or on a treadmill.
Include leg-strengthening exercises such as squats and lungs several times a week for more muscle tone.
7. Improve mental clarity
Morning walks can help improve your mental clarity and ability to focus throughout the day. A reliable source of recent studies has found that in older adults, those who start their day with a morning walk improve their cognitive function, compared to those who sit.
Walking helps you think more creatively. Research shows that walking opens up an open flow of thoughts, which helps you solve the problem better than when you are sitting or sitting. This is especially the case if you walk outdoors.
The next time you have a morning meeting or brainstorming session, suggest that your colleagues join you for a walk.
8. Sleep better at night
Walking first will help you sleep better at night. A reliable source from a small study of 2017 observed older adults aged 55 to 65 who were either struggling to sleep at night or living with mild sleep.
People who exercise in the morning and evening experience better sleep quality at night. More research is needed to determine why exercising in the morning is better than exercising at night. cbd isolate
9. Beat the heat
One benefit of morning walking in the summer – or if you live in a warmer climate all year – is that you should be able to fit in the exercise before it gets too hot outside.
Be sure to drink plenty of water before and after your workout to stay hydrated. Bring a water bottle with you if needed. Or, plan a walk along the water fountains.
10. Make healthy choices throughout the day
Starting your day off with a walk can set you up to make healthier choices throughout the day. After your walk, you may feel more energetic and less sleep-deprived.
When your energy is low or you are tired, you are more likely to reach for comfort snacks or energy boosters. Walking in the morning will prompt you to choose healthy meals and snacks in the afternoon.