Benefits of Starting Your Day with a Walk

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Waking up and strapping on your walking shoes can seem like a bit of stretch but starting your day with a walk offers a multitude of advantageous outcomes, both for your physical and mental well-being.

Here are the many reasons why you should consider starting your day with a walk —

Walking boosts your energy

Morning walks help increase your blood circulation by delivering oxygen and nutrients to your muscles and organs. This can leave you feeling more awake and energised throughout the day.

Morning walks revitalise your body and mind. Even a leisurely stroll at the break of dawn invigorates your body’s systems by heightening blood circulation, oxygen supply and effectively rejuvenating your muscles and vital organs. Concurrently, this also stimulates your mental clarity and refreshes you for the rest of the day.

Morning walks can improve your mood —

Morning walks are good for your mental health as well. It can do wonders for enhancing your self-esteem, uplifting your mood, diminishing stress and anxiety, alleviating fatigue and even potentially reducing your risk of developing depression. Morning walks also elicit endorphin release, fostering positive emotions and emotional resilience. Aim for 20-30 minute walks at least 5 Morning walks also elicit endorphin release, fostering positive emotions and emotional resilience.

Walking promotes cognitive function —

A brisk morning walk can gush blood to your brain which is good for your cognitive function and mental acuity. This boost in cognition is reflected in your memory retention, creativity and heightened problem-solving capabilities.

Check exercising of your to do list with morning walks —

One benefit of walking in the morning is that you’ll complete your physical activity for the day before the day gets ahead of you.

Walking in the mornings can help you lose and manage your weight —

Walking in the morning can help you with your weight loss goals. Walking at a moderate pace for 30 minutes can burn up to 150 calories. Walking also helps you regulate your metabolism by jumpstarting your calorie expenditure. Combined with a healthy diet and strength training, walking will definitely show you the results you desire.

Morning walks allow you introspect —

Strolling in the serene morning air provides the perfect backdrop for mindfulness and self-reflection. This routine fosters a meditative state of mind, allowing you to contemplate, introspect, reflect and establish goals, clarify your thoughts, and centre your attention.

Morning walks are good for your heart —

The cardiovascular benefits of a morning walk are limitless. Walking bolsters your heart health by reducing cardiac symptoms, maintaining your blood pressure and enhancing your overall cardiac health.

Morning walks help you prevent and manage health conditions as well as make healthier choices throughout the day —

Walking yields a multitude of health benefits by boosting your immune system along with preventing and managing health conditions. Moreover, walking has the potential to extend your lifespan and diminish the likelihood of cardiovascular disease, diabetes and specific types of cancer.starting your day with a walk can set a positive tone for making healthier choices throughout the day. Post-walk often leads to increased vitality and a boost of energy which minimises the temptation to indulge in comfort and junk snacks.

Morning walks set a productive tone for the rest of the day —

Incorporating a morning walk into your routine establishes a positive precedent for the day. This proactive start to your day fosters a sense of accomplishment and discipline, which can extend into your other daily tasks. Starting your day with a walk allows you to make productive, healthy and positive choices for the rest of the day.

Strengthen muscles —

Walking can build and strengthen your leg muscles. To optimise the benefits, aim for a moderate to brisk walking pace.

Walking improves your mental clarity —

Taking a morning stroll can enhance your mental clarity and boost your ability to concentrate during the day. Recent research indicates that among older individuals, those who initiated their mornings with a walk experienced enhanced cognitive function compared to those who stayed inactive. Moreover, walking even stimulates creative thinking, a spontaneous flow of ideas and it can potentially enhance your problem-solving abilities. This effect is particularly pronounced due to the exposure to the outdoors. If you have a morning meeting or brainstorming session consider doing it while walking outside, weather permitting.

Walking in the mornings can help you sleep better at night —

Exercising in the morning can help you sleep better at night. Research suggests that those who engage in morning exercise tend to experience improved sleep quality compared to those who exercise in the evening.

Beat the heat with morning walks —

An advantage of morning walks during summer or warm climates is to avoid the sweltering heat. Be sure to hydrate adequately pre and post-workout.

Make morning walks part of your routine —

• Keep your clothes ready the night before. Place your socks and sneakers by the door for easy access and motivation.
• Set an alarm 30 minutes earlier for a 20 minute morning walk.
• Partner with a walking buddy to boost motivation and camaraderie.

Should you walk before or after breakfast?

Morning walking’s impact on weight loss and metabolism is still up for debate. While certain experts say that fasted walking burns more fat, more research is needed to back this claim. So the simple answer is to listen to your body. If you are comfortable walking before breakfast then opt for a fasted walk. A small energy boosting snack like a handful of nuts, a banana or fruit is good too. Prioritise eating a nourishing breakfast and hydrating yourself post-exercise.

The takeaway —

Embarking on a brief morning walk yields various health advantages. Expect heightened energy, an improved mood, mental clarity and better sleep at night. Prioritise pre and post-walk stretches, staying hydrated and consult your doctor or an expert for proper guidance.