Want to know the benefits of a morning walk? A morning walk clears your mind and improves your mood. Check out this guide to know all the health benefits of morning walks!
The most effective way to start your day without any rigorous exercises is a good morning walk. Early morning hours have fresh air with less pollution. Abundant oxygen is present in this fresh air, allowing your body functions to work at optimum levels. This good air quality improves blood circulation by increasing oxygen flow and boosting your energy.
Walking is one such form of exercise that is great for improving overall health. For most people jogging, or exercising may not be an ideal option. In such cases, an effective alternative is a morning walk. We have seen our grandparents insist on it so much because regular walks are important for a healthier lifestyle. Studies have shown that 20 to 30 minutes morning walk every day works wonders for those dealing with lifestyle-related issues. A simple slow-paced walk suitable for all is like painless cardio which is good for the muscle joints.
Why Are Morning Walks So Popular?
Morning walks have always been recommended by our elders, doctors, and fitness enthusiasts because of the benefits one reaps from them. They help you elevate your mood and start your day on a positive note. Getting up in the morning and moving helps you feel more prepared for the day than sitting. Walking helps with creativity and art as well!
Walking in the mornings may release beneficial hormones such as serotonin, dopamine, estrogen, and testosterone that help you feel good physically and emotionally. Morning walks also help enhance your creative skills. Therefore, it is one of the most popular forms of exercise practised worldwide.
Benefits Of Morning Walk
Here are some of the reasons why you must start your day with a walk:
Boosts your energy
Walking in the morning makes you feel energised and boosts your energy. It is preferred over evening walks as it increases the blood circulation in the body making you feel refreshed and rejuvenated. It sets the mood for the rest of the day. Walking in the morning makes one feel more energetic as the pollution is at its lowest. It provides more efficiency and vigour as compared to evening walks.
A brisk walk in the morning reduces fatigue and increases vitality.
Mental clarity
Inhaling fresh air in the morning enhances energy levels, clears the mind and provides relaxation. A 35-minute morning walk releases and maintains the endorphins in your body. Endorphins make you happy, positive and joyful. Morning walks act as natural painkillers and stress-balancing enhancers, too.
They reduce stress, anxiety and nervousness, and help you feel more connected. They can also be effective in easing symptoms of depression, improving self-esteem, and reducing anxiety, and other physiological disorders. When you walk, the natural mood enhancers flow properly throughout the body providing better clarity of thought and alleviating negativity.
Strengthen muscles
As we grow old our knees, lower back, and elbows are prone to pain. Bone density also reduces with age, making them brittle and weak. In addition, muscles tend to feel sore and tired most time.
Walking helps prevent these joint pains. Brisk walking is highly recommended for those dealing with osteoporosis and arthritis. It gives good movement to the muscles relieving pain and stiffness. Additionally, morning walks act as a natural lubricant that helps strengthen joints and aid in easing muscle and joint pains.
Helps to sleep better at night
A night of good sleep is crucial for the vital organs to work at their best. The timing of sleep also plays an important role in one’s overall well-being. Sleeping and waking up on time impart tremendous health benefits.
A morning walk calms your mind and helps overcome the struggles of restless nights, and insomnia. Walking utilises the stored energy of your body that leaves your body tired. At the end of the day, your body starts demanding sleep. This, in turn, gives you good sleep at night and makes you feel well rested the next morning. If you have an inactive lifestyle and suffer from poor sleep quality then a morning walk is one of the best natural remedies for you.
Other Benefits of Morning walk
A morning walk is not just a routine but an important lifestyle that is good from an overall perspective. It also provides some other benefits that are as follows:
Improves lung capacity
A morning walk increases stamina, which is important for you to keep going throughout the day for your physical activities. Walking improves your lung capacity which allows your tissues to receive high levels of oxygen.
Helps in weight management
A morning walk is very important in weight loss. A good 30 minutes daily morning walk may help burn around 150 calories, provided the diet intake is also balanced and in moderation.
Gives a glowing skin
Regular morning walk imparts hormonal balance in women, which results in healthy and glowing skin. A moderate to light-paced walk slows down the ageing process fighting pimples, acne and other skin problems.
Improves blood circulation
Walking lowers blood pressure by raising the heart rate. It improved blood circulation with an increased oxygen flow in the blood.
Improves body posture
A morning walk helps maintain a good body posture. In fact, it is highly recommended for people suffering from slipped disk and back problems. It is important to keep your back and neck straight upward while walking.
Tips to start morning walk routine
If you wish to inculcate the habit of morning routine then here are some tips that be helpful for you:
1. If you plan to go on a morning walk the next day, sincerely put an alarm. Try setting the alarm 20 minutes before walking, giving yourself sufficient time to freshen up.
2. Prepare your clothes a night before. Leave the socks and sneakers ready at the main door so you don't waste your time looking for them.
3. Set realistic goals, and aim to walk 30 minutes each day without fail. Slowly increase the time or steps. Also, make sure you listen to your body and not stretch too far.
4. If you feel unmotivated to go alone, find a friend or neighbour. A little chit-chat while walking would do no harm
5. To keep your morning walks fun, try choosing a new route every day. Having to explore new surroundings can give you something to look forward to for the next morning.
6. In case you miss a day, it’s perfectly okay! Count it as a day off and start back the very next morning.
Should you walk before or after breakfast?
Walking before or after breakfast has always been a debatable subject. Some studies however suggest that walking on an empty stomach or in a fasting state helps you burn more fat.
However, if you can walk before eating, or your stomach feels lighter before eating then it’s okay to walk before breakfast.
A fruit snack or berry smoothie can also be taken if eating before walks makes you feel better. In any case, it is important that after you exercise you eat a well-balanced healthy diet and drink plenty of water. We recommend you consult a medical expert on whether you should walk before or after breakfast.
Conclusion
Morning walk is healthy and practices safe for all age groups. As a result, it helps reduce the risk of chronic diseases, improves muscle strength, enhances your mood, and helps you lose weight naturally. They are a wonderful way to start your day. Staying consistent by not skipping frequently is essential to experience the benefits of a morning walk.
FAQ’S
Can a morning walk reduce belly fat?
It depends from person to person, walking can reduce belly fat, especially brisk walking.
How much should one walk in a day?
A good 30 minutes or more is good for health. It helps lose body fat and provides many health benefits.