It's possible that when you first wake up, mobility isn't your top concern. However, starting your day with a 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 some reasons why you should start your day with a walk. There are also a few pointers on how to include it in your everyday routine.
Table of Content:
1. Morning Walk Boost your energy
2. Improve your mood
3. Daily Walk Complete your daily physical activity.
4. Morning Walk may help you lose weight
5. Prevent or manage health conditions
6. Muscle Strengthening
7. Improve mental clarity
8. Morning Walk Can Help You Sleep better at night
9. Keep the heat at bay
10. Make healthier choices all day long.
Make it part of your routine
Should you walk before or after breakfast?
Final Remarks
Frequently Asked Questions (FAQs)
The Benefits of Starting Your Day with a Walk - Fitness Secret
1. Morning Walk Boost your energy
A morning walk may provide you with additional energy throughout the day. This is especially true if you go for a walk outside.
Adults who walked for 20 minutes outside had greater vitality and energy than those who walked for 20 minutes indoors, according to studies.
For 18 sleep-deprived women, 10 minutes of stair walking was more energetic than a cup of coffee, according to tiny research.
Try going for a stroll the next time you need an energy boost in the morning or are exhausted when you get up.
Also Read: 6 Best Smoothies For Weight Loss and Constipation - Fitness Secret
2. Improve your mood
There are also physiological advantages to walking first thing in the morning.
A walk may be beneficial:
Boost your mood by increasing your self-esteem.
Reduce stress, worry, and exhaustion to alleviate depression symptoms or lower your risk of developing depression.
Try walking for 20 to 30 minutes 5 days a week for the best effects.
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3. Daily Walk Complete your daily physical activity.
One advantage of walking first thing in the morning is that you'll finish your daily physical activity before any other family, job, or school obligations get in the way.
Healthy adults should engage in 150 to 300 minutes of moderate-intensity exercise per week, according to the Physical Activity Guidelines for Americans.
To meet these needs, do a 30-minute walk 5 mornings a week.
4. Morning Walk may help you lose weight
Walking in the morning may help you meet your weight loss goals. Walking at a moderate pace for 30 minutes can burn up to 150 calories. Combined with a healthy diet and strength training, you may find you lose weight.
5. Prevent or manage health conditions
Walking has multiple health benefits, including increasing your immunity and avoiding and managing various health disorders.
Walking for 30 minutes a day can lower your risk of heart disease by 19%, according to studies. 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.
6. Muscle Strengthening
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.
Include leg-strengthening activities such as squats and lunges.
7. Improve mental clarity
A morning stroll can help you think more clearly and focus better throughout the day. According to a recent study Source, older persons who started their days with a morning stroll 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.
8. Morning Walk Can Help You Sleep better at night
It's possible that going for a walk initially will 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.
9. Keep the heat at bay
Walking in the morning in the summer — or if you live in a warm climate all year — has the advantage of getting you some exercise before it becomes too hot outside.
Drink plenty of water before and after your workout to stay hydrated. If necessary, bring a water bottle. Plan a walk along a route that includes water fountains.
10. Make healthier choices all day long.
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 walk.
You're more prone to grab comfort snacks or energy boosters when your energy levels dip if you're exhausted. Walking in the morning may motivate you to eat a nutritious lunch and snacks later in the day.
Make it part of your routine
Layout your walking clothes the night before. So you don't have to seek for your socks and sneakers in the morning, leave them near the door.
Set your alarm for 30 minutes earlier in the morning so you can get in at least a 20-minute stroll. Look out at a nearby nature trail or simply take a stroll around the neighborhood.
Find a friend or coworker to go for a morning stroll with. Chatting and collaborating with others can help you stay motivated.
Consider including walking as part of your morning commute if you don't have much time. If you can't walk the entire way to work, get off the bus a stop or two early to get some exercise.
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 boosts your metabolism or helps you lose weight faster is divided.
According to certain studies, exercising while fasting (before breakfast) helps your body burn more fat. However, more research is required.
In the meanwhile, it is up to you to listen to your body. It's fine if you want to stroll before eating or if your stomach feels better if you don't eat. Alternatively, you may find that eating a little snack such as a banana or a fruit smoothie before going for a stroll makes you feel better.
In any case, make sure you have a healthy breakfast and drink lots of water after your workout.
Final Remarks
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 stroll, and stay hydrated by drinking lots of water.
Before beginning a new workout plan, consult your doctor if you have any additional concerns.
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Frequently Asked Questions (FAQs)
Here are some FAQs for benefits to start your day with walking.
Is it better to walk on an empty stomach in the morning?
One of the best ways to naturally jump start and accelerate your metabolism is to go for a walk first thing in the morning on an empty stomach. It not only gets your day started in the morning, but it also naturally stimulates your metabolism, allowing you to burn more calories throughout the day.
What are the 3 benefits of a daily walk?
Know the benefits
Lose body fat and maintain a healthy weight. Heart disease, stroke, high blood pressure, cancer, and type 2 diabetes are all illnesses that can be prevented or managed. Enhance your cardiovascular fitness. Make your bones and muscles stronger.
Which time is best for a morning walk?
A. The greatest time to go for a walk is in the morning. The ideal time for any activity, including walking, is between 5 and 7 a.m.
Is it better to walk in the morning or at night?
Early in the Morning Walk
Working out at 7 a.m. has been shown in studies to help you change your body clock for the better. You'll wake up feeling more energized and fall asleep earlier in the evening, ensuring that you get the proper amount of sleep each night.
Should I walk before or after I eat?
In simple terms, working out before a meal amplifies your body's metabolism which leads to a better burn up of calories once we consume and digest our food. Hence it is proved that to reap maximum benefits out of brisk walking, we need to plan it before our meal.
Does walking tone your butt?
Simply put, doing out before a meal boosts your body's metabolism, resulting in more calories burned after we eat and digest our food. As a result, it has been shown that to get the most out of brisk walking, we must plan it ahead of time.
What are the 5 important benefits of walking?
Walking as a form of exercise has five major advantages.
It improves the health of your heart.
It minimizes your chances of contracting a disease.
It aids in the maintenance of a healthy weight.
It's gentle on the joints.
It brings you joy.
What happens when you walk for 1 hour every day?
Walking for an hour each day can help you lose weight by burning calories. After 6 months of brisk daily walking, 11 moderate-weight women shed an average of 17 pounds (7.7 kg), or 10% of their baseline body weight ( 3 ).
Is it good to talk while walking?
But one thing is certain: walking and talking is dangerous! The study's most startling finding was that chatting on the phone was responsible for 69 percent of the injuries, while texting was responsible for only 9%. It's hardly unexpected that the people most likely to be wounded were between the ages of 16 and 25.
What does walking do to the brain?
"Walking stimulates the release of endorphins, a neurotransmitter that improves mental wellbeing." A recent study published in the scientific journal NeuroImage gives new information on how walking can help you improve your cognitive function and memory as you age.
What is a good distance to walk every day?
Walking is a low-impact, moderate-intensity activity with a variety of health advantages and minimal dangers. As a result, the Centers for Disease Control and Prevention (CDC) recommends that most adults strive for 10,000 steps each day. This is the equivalent of around 8 kilometers (5 miles) for most people.
Does walking tighten loose skin?
Walking daily can help you look younger by tightening sagging skin and firming muscle tone. You will look and feel much better if your skin is tighter and you lose your cottage cheese legs and buttocks
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