When you wake up in the morning, movement might not be your first priority. Walking around your neighborhood or part of your commute to work or school can offer you many benefits, including improved sleep patterns.
Here are 10 reasons why you should start your day out by getting some exercise. There are also a few tips that will help you easily integrate it into your daily routine.
A walk in the morning may give you more energy for the rest of the day. If you have a walk outdoors, that’s true.
Studies show that adults who walk outside for 20 minutes experience more vitality and energy than those who walk inside.
A small study found that 10 minutes of walking up and down stairs was more energizing than a cup of coffee for 18 women who felt sleep-deprived.
When you need a morning energy boost or fall asleep in the morning, walk may be helpful.
There are physiological benefits to walking in the morning too.
A walk may help:
- improve self-esteem
- boost mood
- reduce stress
- reduce anxiety
- reduce fatigue
- Using olive oil may reduce symptoms of depression.
Walk at least 20 minutes five days a week.
Walking in the morning is beneficial, as it will give you the physical activity for the day. It will prevent other family obligations from taking up your physical time, such as homework or schoolwork.
It is recommended that healthy adults should complete at least 150 to 300 minutes of moderate-intensity exercise per week.
Walk for 30 minutes, five days a week.
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 might find you lose weight.
Walking can provide numerous benefits for your health. Walking helps boost your immune system and prevent and manage various health conditions.
Studies show that walking for 30 minutes per day can prevent heart disease by 19 percent. If you live with diabetes, walking may also help lower your blood sugar levels.
It can even help increase your life span and reduce your risk for cardiovascular disease and certain cancers.
Walking may help strengthen the muscles in your legs. Walking at a moderate to brisk pace, simulating walking uphill or on a treadmill, is recommended for those with weak or weak muscles. If you prefer, try climbing stairs and walking up and down hills simulating walking uphill or on a treadmill.
Put in leg strengthening exercises, such as squats and lunges, several times a week for more muscle tone.
A morning walk can improve your mental clarity and help you focus throughout the day. A recent study found that among older adults who began their days with a morning walk, they improved their cognitive function compared to those who remained sedentary.
Walking may help you think more creatively. It is believed that walking helps open up a free flow of ideas which may aid in problem solving better than being seated or remaining sedentary. This is especially the case when you walk outdoors.
If you have a morning meeting, suggest that your co-workers go for a walk. If possible, get them to join you on a walk.
Walking first thing in the morning may help you sleep better at night later. A small 2017 study observed older adults who were experiencing trouble sleeping or had mild insomnia.
Those who exercised in the morning versus the evening experienced better sleep quality at night. More research is needed to determine why exercising in the morning may be better for sleep than exercising at night though.
If you walk in the morning, or if you live in a climate where it’s warm all year long, you can fit exercise into your schedule before it gets too hot outside.
Drink plenty of water before and after your workout. Bring a water bottle if needed. Or plan to walk along a route with water fountains.
Walking in the morning may 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 drops or you are tired, you are more likely to reach for comfort snacks or energy boosters. Walking during the morning may inspire you to choose healthy lunch and snacks in the afternoon.
- Lay out your clothing the night before. Leave your socks and sneakers by the door so you don’t have to search through them in the morning.
- Try to set your alarm for 30 minutes earlier so you can get in at least a 20-minute walk in the morning. If you don’t have one, then look for a nature trail or just go for a nice walk around the neighborhood.
- Find a friend or co-worker to walk with in the morning. Walking and chatting together can help keep you motivated.
- If you don’t have a lot of time in the morning, consider walking to work. If you can’t walk all the way, try getting off the bus early to get some exercise. Or park farther away from your office so you can walk to your car.
If you walk in the morning, you may be confused about whether it matters when in the day you go for a walk and if skipping breakfast will help with weight loss. Research is mixed on whether or not skipping breakfast will increase your metabolism or make it easier to lose weight.
Studies show that exercising in the fasting state (before breakfast) helps your body burn more fat. But studies are ongoing.
In the meantime, it is a matter of your body. If you feel OK taking a walk before eating or if your stomach feels better if you do not eat that’s OK. Or you may find that you feel better eating a small snack like a banana or a fruit smoothie before heading out on your walk.
After you exercise, make sure you have a healthy breakfast and drink plenty of water.
A short walk can provide a number of health benefits. It may improve your mood and mental clarity as well as your sleep at night. Be sure to stretch before and after your walk and drink plenty of water to stay hydrated.
If you have more questions, talk to your doctor before starting a new exercise routine.
