Moving around might not be your top priority when you initially wake up. But starting your day with a walk can provide your body with a number of health gains, whether it's a stroll around your neighborhood or a part of your commute to work or school.
Here are 10 reasons to get some exercise first thing in the morning. I have also include some bonus tips on adding it to your day to day activities.
Enhance your energy
Going for a walk in the morning could give you greater energy all day. In particular, that holds true if you stroll outside.
According to studies, adults who walked for 20 minutes outside felt more alive and energised than those who walked for the same amount of time indoors.
In a small study, it was shown that 10 minutes of stair walking gave 18 sleep-deprived women more energy than a cup of coffee.
Try going for a stroll the next time you need an energy boost in the morning or feel sleepy when you wake up.
2. Improvement of Mood
Walking in the morning also has physiological advantages:
- Bolster mood and self-esteem
- Reduce stress, worry, and exhaustion to alleviate depression. Lower your risk of developing depression its symptoms.
- Try walking for 20 to 30 minutes, at least five days a week, for the desired results.
3. Finish your daily physical activities.
4. You might be able to lose weight
5. Manage or prevent health disorders
6. Make muscles stronger
7. Increased mental sharpness
8. Get more rest at night
You might sleep better at night if you exercise first thing in the morning. A small 2017 study looked at older persons, aged 55 to 65, who had mild insomnia or had trouble falling asleep at night.
People who worked out in the morning as opposed to the evening slept better at night.
9. Reduce heat.
You'll be able to squeeze in exercise before it gets too hot outside if you walk in the morning during the summer or if you live in an area where it's warm year-round.
Drink plenty of water before and after your workout to stay hydrated. If you need one, take a bottle of water with you. Alternately, arrange to walk a route that has water fountains.
10. Make better decisions all day long.
A morning stroll may prepare you to make better decisions throughout the day. You might feel more energised and less sleep-deprived after your walk.
You are more prone to grab for comfort foods or energy boosters when your energy levels are low or you are fatigued. You can be motivated by your morning walk to select a nutritious meal and afternoon snacks.
Include it in your routine
The night before, lay out your walking attire. So that you won't have to search for your socks and shoes in the morning, leave them near the door.
To get at least a 20-minute walk in the morning, try setting your alarm for 30 minutes earlier. Find a nearby nature trail, or simply take a stroll through the area.
Find a friend to go for a morning stroll with. Working with others while chatting can keep you motivated.
Consider including a stroll in your morning commute if you don't have much time. Try getting off the bus one or two stops early so you can get a walk in if you can't make it all the way to work on foot. Alternately, park further away so you can walk from your car to your office.
Should you go for a walk after or before breakfast?
If you walk in the mornings, you might question whether it matters whether you exercise before or after breakfast and whether it will help you reach your weight loss objectives. There is conflicting evidence regarding whether skipping breakfast may speed up weight loss or boost metabolism.
According to some studies, working out when you're fasting (i.e., before breakfast) increases the amount of fat your body burns. But more findings have to be made.
It is contingent upon your body in the interim. It's acceptable if you feel better going for a walk before eating or if skipping meals makes your stomach feel better. Or you might discover that before starting your stroll, a quick snack like a banana or a fruit smoothie makes you feel better.
In either case, follow your workout with a healthy meal and lots of water.
It is dependant upon your body. It's acceptable if you feel better going for a walk before eating or if skipping meals makes your stomach feel better. Or you might discover that before starting your stroll, a quick snack like a banana or a fruit smoothie makes you feel better.
In either case, follow your workout with a healthy meal and lots of water.
The conclusion
A quick walk in the morning might have several health advantages. You might experience an increase in energy throughout the day, notice an improvement in mood and mental clarity, and get better sleep at night. Stretching should be done both before and after a walk, and drinking enough of water will keep you hydrated.
Before beginning a new workout regimen, see your doctor if you have any further questions.
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