A healthy lifestyle is a number one priority for many people these days. However, keeping up with a healthy diet and hitting the gym on a daily basis is more challenging than it sounds. Especially if you have a business to run, a family to look after, and an overall tight schedule to stick to. What if we told you the way out is simpler than you could have hoped for? Any physical activity counts when it comes to making your body move and burn those annoying calories down. Such a simple and affordable daily routine as a morning walk can change your life for the better in no time. Would you like to learn more about the best health benefits of a morning walk? You have come to the right place!
The fittest time for a morning walk
Each type of physical exercise begs for the best timing and a morning walk isn’t an exception. When you plan your walk in the morning, you should consider the time of the year and your location in the first place. According to scientific claims, it is advised to go for a walk when the sun is about to rise. Thus, 7 a.m. may be the fittest time to build your regular walking schedule around.If you head out before the sun rises and choose a nature trail nearby, you will enjoy the unpolluted fresh morning air topped with a fantastic sunrise. Especially if it is summer outside. This brings us to another popular question of how long a morning walk should last. It is said that 30 minutes of a brisk walk should make your day. In case 30 minutes are too much for you, you can start with 10-15 minutes and build the duration up gradually.
How to get up early in the morning?
To go for a walk in the morning, you will have to get up a bit earlier than you are used to. Thus, many of you may wonder how to succeed with that. In case you don’t position yourself as a morning person, it will be a bit challenging for you to start and form the habit. However, there is nothing impossible when you are determined to achieve a set goal. You can try and wake up a few minutes earlier than you usually do and begin with shorter walks, slowly increasing the duration. You shouldn’t try and shock your body by getting up a few hours earlier. An hour or so should do.
Morning walk and breakfast: before or after?
As you get used to the new exercise routine, you may also wonder when you should have your healthy breakfast. Is it before the morning walk or after? The truth is, there isn’t a unanimous assumption on the matter. You should listen to your own body during the morning hours and decide if it feels better to go for a walk on an empty stomach or after you’ve had your breakfast. It should also be noted that if you are trying to lose weight, a walk on an empty stomach will help your body burn more calories, and that may be your starting point.
Vital benefits of a morning walk
It is an understatement to claim that morning walking is good for you. The number of health benefits of a morning walk is impressive, to say the least. Let’s review the most critical points together, shall we?
#1 Reduced risk of diabetes
When you burn calories, you lose weight due to triggered fat loss. However, if you walk briskly, you can also decrease the sugar storage in your organism. The longer your morning walks last, the better their effect will be on your body. You can improve your blood sugar control because of the daily routine too. Firstly, the longer you walk, the more calories you will burn. Secondly, fresh air is proven to reduce sugar cravings. If you sum all the factors up, it is safe to assume that regular morning walks will help you prevent type 2 diabetes.
In case you already have diabetes, a good morning walk will ensure stable sugar levels in your system. The routine assists with insulin and Glucagon regulation so that glucose absorption in your blood will improve.
#2 Positive mindset
It is known that any physical activity improves mental health and a morning walk is on the list. When you set the right tone for the day ahead, you will feel less stressed and motivated all day long. Besides, fresh air and connection with nature will give you mental clarity so that you can take on all the responsibilities and come up with practical solutions no matter the situation. Unlike any other type of exercise routine, a morning walk does not require tiresome and time-consuming preparations. All you have to do is to get out of bed and start the routine.
#3 Improved lung capacity
Your lung health is often the most underrated part of all. However, as you may already know, your body and its organs can’t survive without oxygen, and these are your lungs that ensure an interrupted oxygen flow. The more you walk, the better your lung capacity will get, which means that you can provide your body and organs with more oxygen, affecting their operation and longevity immensely.
#4 Enhanced brain function
As you already know, a brisk walk promotes better blood circulation and oxygen supply. Improved blood circulation reduces stress levels and brain fogginess in its turn. When you combine all the aspects, you get an enhanced brain volume, thus, a better brain function as an outcome. Such health benefits are critical if you want to prevent mental health problems like memory degradation, Alzheimer’s disease, and dementia. Regular morning walks can boost your concentration as well. Besides, a clear mind provides a new view of existing tasks and problems.
#5 Boosted energy levels
Many people pack their organism with caffeine when they get out of bed. While coffee has a variety of health benefits you can reap, it is not the only source of energy, especially in the morning. A 30-minute walk in the morning, being a moderate-intensity exercise, improves blood circulation and helps your nervous system to wake up properly. Thus, you can still have that cup of coffee in the morning if you feel like it after the brisk morning walk.
#6 Alleviated symptoms of depression
A lack of endorphins in your system can lead to depression. Since mental health is as important as your physical capability, you should know that an improved release of endorphins comes among all the health benefits of a morning walk. It takes 45 minutes of walking daily to battle the first signs of depression. A brisk walk ensures that you feel more positive and energised to put your anxiety and nervousness at bay. The only difficulty lies in dragging yourself out of the house when feeling down. You can deal with the challenge by inviting a friend or family member over, or you can use willpower to convince yourself to do so.
#7 Improved sleep quality
A disrupted sleep cycle can be the underlying cause of many physical and mental health issues. Regular morning walks can help you improve your sleep quality, but there is a catch – you have to plan your daily routine according to a specific time period. The fact is that the first light of day will help you set the natural body clock on the right track. When you reset the body close, your sleep and wake cycles will normalise so you won’t face insomnia and related problems.
#8 Healthier daily choices
Most health benefits of morning walks are usually closely intertwined with one another. Thus, an improved sleep cycle has a direct impact on healthy weight maintenance. After a good night’s sleep, your body won’t crave as much energy to be taken from meals and snacks. Aside from the fact that regular morning walks will help you lose weight faster, they will also decrease your unhealthy food cravings. Thus, you will eat less with an enhanced focus on healthier foods. All because of a better mood, increased energy levels, and reduced stress impacts.
#9 Reduced joint pain
Longer walks can indeed help relieve arthritis pain and muscle soreness. As people age, their joints are more susceptible to wearing out, and if you leave the problem neglected, joint pain will become an unpleasant issue to face. However, should you try and adopt a habit of taking a brisk morning walk on a regular basis, you will ensure proper joint lubrication, not to mention their strengthening, so that you may forget about arthritis or osteoporosis once and for all. The same refers to sore muscles. As you proceed with this simple physical activity, you will provide enough movement for your muscles for them to become less painful and stiff.
#10 Better immune function
A morning walk is a simple aerobic exercise, but its effects on your body are tremendous. According to the research, as many as 20 minutes of brisk walking a day, five days a week, will strengthen your immune system so that you don’t fall ill easily. Moreover, even if you catch an infection, your body will deal with it faster and with minor symptoms to endure.
#11 Faster weight loss
Dealing with effective weight loss may be a bit trickier than you could have assumed. The body fat accumulated over an extended period of time isn’t simple to get rid of without proper effort invested in the process. Should you face issues sticking to any existing workout plan, you can start with morning walks to trigger weight loss. As you progress with your walks and see the first results, you will feel motivated to carry on with the routine. Besides, regular walking can be your only workout program if you gradually increase the duration and pace.
#12 Reduced risk of cancer
As you maintain a healthy body weight, you can eliminate several conditions from your medical record. Reduced risk of breast cancer and related endometrial variations is on the list. All because morning walks provide improved blood circulation, enhanced immunity, and a better mental health state. Such an approach is claimed to decrease the chances of cancerous cell formation.
#13 Better skin condition
Walking improves blood circulation, and that is a known fact. However, you may not know that interrupted blood supply results in various dermal issues, including pimples, acne, and wrinkles. Thus, among all the health benefits of a morning walk, we should point out your skin health. Keep in mind as you pump up your derma with fresh air, vitamin D, and oxygen, it will start to heal and glow.
#14 Decreased risk of miscarriage
As an expectant mother, you may not care about how many calories you consume as long as your baby is healthy. However, you should realise that your body will undergo numerous changes during pregnancy, including hormonal shifts. Regular walks at a moderate pace will help you strengthen your organism so that you can handle all the changes. Such a strategy ensures that the risk of miscarrying is decreased.
#15 Reduced risk of heart disease
Regular walking will help you maintain blood pressure rate. In case you suffer from high blood pressure, regular walks will lower blood pressure, so your heart becomes stronger and healthier. Moreover, walking in the morning will help you effectively deal with heart disease or prevent it.
How to get the most out of your morning walk?
Now that you know how effective and beneficial walking regularly is, you may want to learn how to maximise its results. There are a few tips you can use to your advantage.
If you want to train your abdominal muscles during your morning walks, it is advised to keep your stance straight. Weight loss will come as a side effect of both aspects combined.
The quicker the pace, the more calories you will burn.
Don’t rush the pace increase when at the beginning of the practice. You should start with the most comfortable walking speed so that you don’t wear your organism out prematurely. You can gradually improve the pace as you keep up with the activity.
Don’t go for a walk right after a heavy breakfast.
Moderate water intake when on a quick morning walk. It is best to hydrate yourself before you head out for a stroll and after you come home. Yet, keeping a bottle of water at your side during the walk is a good practice too.
Things to avoid before a morning walk
Despite the numerous benefits of morning walks, there are a few things that can interfere with their effectiveness and overall result. A few things should be avoided when you are about to start with physical activity.
Don’t drink tea or coffee before your morning routine. Caffeine is known to dehydrate your body, and you may want to avoid that when exercising.
Don’t drink more water than your body requires not to feel bloated during the walk.
Take a shower before you proceed with your breakfast when you get home.
Don’t forget to warm out before you head out for a morning stroll.
Walk every morning with Eleviate
Despite the countless benefits of a morning walk, it may be challenging to start the activity if you are not used to it. Eleviate app comes of great use in cases like this. With our app, you will achieve the following perks:
Great pre-walk and after-walk snack lists.
The best walking routes and events.
Effective warm-up exercises and workout plans.
Supportive and same-minded community, potential walk bodies.
Professional support in case of mental health issues.
These are just a few perks you can reap with the Eleviate application. Join our community today to find more!