Starting your day with a walk can be beneficial for your body in many ways. Here are 10 reasons why you may want to start your day by getting in some steps:
Boost your energy
Boost your energy Starting your day with a walk may give you more energy throughout the day, especially if you walk outdoors. Studies show that walking for 20 minutes outdoors experienced more vitality and energy than those 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 women who felt sleep-deprived.
Improve your mood
Improve your mood Walking in the morning can improve self-esteem, boost mood, reduce stress, anxiety, fatigue, ease depression symptoms, or reduce your risk for depression. Try walking for 20 to 30 minutes at least 5 days a week for best results.
Complete your physical activity for the day
Complete your physical activity for the day Walking in the morning allows you to complete your physical activity for the day before any other family, work, or school obligations derail you. Try to complete a 30-minute walk 5 mornings a week to meet the recommended 150 to 300 minutes of moderate-intensity exercise per week for healthy adults.
Help with weight loss
Help with weight loss 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.
Prevent or manage health conditions
Prevent or manage health conditions Walking can offer numerous benefits for your health, including boosting your immunity, as well as preventing and helping you manage various health conditions. Studies show that walking for 30 minutes per day can reduce your risk for heart disease by 19 percent. If you live with diabetes, walking may also help lower your blood sugar levels.
Strengthen muscles
Strengthen muscles Walking may help strengthen the muscles in your legs. For best results, walk at a moderate to brisk pace. Try to change up your routine and climb stairs, walk up and down hills, or walk at an incline on the treadmill. Add in leg-strengthening exercises like squats and lunges several times a week for more muscle tone.
Improve mental clarity
Improve mental clarity A morning walk may help improve your mental clarity and ability to focus throughout the day. Walking opens up a free flow of ideas, which may help you problem-solve better than if you’re sitting or remaining sedentary. This is especially the case if you walk outdoors.
Sleep better at night
Sleep better at night Walking first thing may help you sleep better at night later. A small study observed older adults aged 55 to 65 who were experiencing difficulty falling asleep at night or were living with mild insomnia. Those who exercised in the morning versus the evening experienced better sleep quality at night.
Beat the heat
Beat the heat Walking in the morning in warm climates can help you fit in exercise before it gets too hot outside. Be sure to drink plenty of water to stay hydrated before and after your workout.
Make healthier choices
Make healthier choices throughout the day Starting your day with a walk may set you up to make healthier choices throughout the day. After your walk, you may feel more energized and less sleep-deprived, which may inspire you to choose a healthy lunch and snacks in the afternoon.
To make walking a part of your routine, you can set out clothing for your walk the night before, try to set your alarm for 30 minutes earlier, find a friend or co-worker to walk with, or make walking part of your commute by getting off the bus a stop or two early to get a walk in.
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