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Walking is a great way to start your day. Even a short walk can improve your mood and do your body good.
Bonus: If you make it a habit, walking will ultimately reduce your risk of serious health problems like strokes or heart attacks. #winning
Here are the 8 best benefits of morning walks:
Morning walks can have positive effects on your body and mind. Here’s a detailed look at the physical benefits.
Morning walks can help you get better sleep.
In a small study, researchers observed adults ages 55 to 65 who suffered from mild insomnia or had trouble falling asleep. Participants who exercised in the morning had better sleep quality than those who exercised in the evening.
FYI: We need more studies to show whether exercising in the morning is better for sleep than exercising in the evening. But we know that aerobic exercise can stimulate the brain and keep you awake, so try not to work too hard on the treadmill 2 hours before bed.
Your heart rate will increase when you walk. This will lower blood pressure, improve heart health and reduce the risk of stroke. Even 20 or 30 minutes a day can make a big difference!
Walking also helps form new blood vessels. In some cases, this can increase muscle contraction in the legs and reduce pain.
Walking is a low-impact activity. It helps keep your joints flexible and your bones healthy. This makes it a great workout for people with arthritis or joint pain.
Another benefit? You can set your own pace. If your joints start to hurt, you can always slow down or walk on a more supportive surface.
You don’t need to spend hours in the gym to make progress. Walking is a great way to improve muscle definition and strength, especially in your leg muscles.
For best results, walk briskly uphill. You can also incorporate other strengthening exercises *during* your morning walk. For example, stop every 5 minutes to do a few lunges, squats, or pushups.
Remember, you don’t have to push yourself to see results. Just be patient and stick with it—the results will come!
Starting your morning with a walk may give you more energy throughout the day.
A study of 18 sleep-deprived people found that 10 minutes of climbing stairs boosted energy more than a cup of coffee.
By the way, you might get *even *more* benefits from taking a morning walk in nature. In an older study (2010, folks!), researchers compared the effects of walking indoors and outdoors. At the end of the study, participants who walked outside for 20 minutes had more energy and vitality than those who walked indoors.
If you exercise first thing in the morning, you might feel more motivated to make healthier choices throughout the day. This may be in part due to the energy boost a morning walk can give you. It may also be because walks can improve your mood and motivate you.
PSA: One healthy choice is to remember to drink plenty of water before and after each workout session. Even light morning walks can get you sweating, especially if you walk outside in the summer.
Walking is a great way to burn calories. That’s a huge benefit for those looking to lose weight.
The exact number of calories burned depends on your body, but 30 minutes of walking at a moderate pace typically burns around 150 calories.
Of course, while walking is great, it’s not the only way to lose weight. If your goal is to lose a few pounds, you will get better results if you combine your morning walks with a nutrient-rich diet and other physical activities.
Walking can have a positive effect on your overall health. It can even boost your immune system. Morning walks can also help you manage various health problemsproblems.
For example, research shows that walking for 30 minutes a day can reduce your risk of heart disease by 19%. For people with diabetes, it can also help lower blood sugar levels.
Bottom line: While walking is not a cure-all, regular morning walks can reduce your risk of certain cancers and cardiovascular disease.