When you wake up in the morning, movement may not be your number one priority. However, starting the day with a walk, whether in your area or on your way home to work or school, can provide your body with a number of health benefits.
Here are 10 reasons why you should start your day by taking a few steps. You’ll also find some tips for incorporating this activity into your daily routine.
1. Increase your energy
Starting your day with a walk can give you more energy throughout the day. This is especially true if you are walking outdoors. Studies show that adults who walk for 20 minutes outdoors are more energetic and energetic than those who walk 20 minutes indoors on a machine.
The next time you need a boost of energy in the morning or wake up feeling tired, you might want to try walking.
2. Improve your mood
Walking in the morning also has physiological benefits.
Walking can help:
– Improving self-esteem
– It improves mood
– Reducing stress
– reduce anxiety
– Reduce fatigue
Reducing symptoms of depression or reducing the risk of depression
For best results, try walking for at least 20-30 minutes 5 days a week.
3. Start your physical activity for the day
One advantage of a morning walk is that it allows you to start your physical activity for the day, before other family, work or school commitments get in the way. To stay healthy, try to get at least 150 to 300 minutes of moderate-intensity exercise per week.
Try to walk for 30 minutes 5 a.m. per week to meet these requirements.
4. It can help you lose weight
A morning walk can help you achieve 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 exercises, it can help you lose weight.
5. Preventing or managing health problems
Walking can provide many health benefits, including boosting your immunity, as well as preventing and helping to manage various health conditions.
Studies show that walking for 30 minutes a day can reduce the risk of heart disease by 19%. If you have diabetes, walking can also help lower your blood sugar levels. It may also help extend lifespan and reduce the risk of cardiovascular disease and some types of cancer.
6. Muscle strengthening
Walking can help strengthen the muscles in your legs. For best results, walk at a moderate to brisk pace. Try changing up your routine and going up stairs, up and down hills, or walking on a treadmill with a mile. Add leg strengthening exercises like squats and lunges a few times a week to increase muscle strength.
7. Improve your clarity of mind
A walk in the morning can help improve your clarity of mind and ability to focus throughout the day. A recent study found that among older adults, those who started the day with a morning walk had improved cognitive function, compared to those who remained sedentary.
Walking can also help you think more creatively. Research shows that walking promotes the free flow of thoughts, helping you to solve problems better than sitting or sitting. This is especially true if you are walking outdoors. Next time you have a morning meeting or brainstorming session, suggest that your colleagues join you for a walk if possible.
8. Sleep better at night
Taking a walk early in the morning can help you sleep better at night later. A small 2017 study looked at adults ages 55 to 65 who had trouble sleeping at night or had mild insomnia. Those who exercised in the morning compared to the evening had better sleep quality in the evening. However, more research is needed to determine why exercising in the morning may be better for sleep than exercising at night.
9. Avoid heat
One benefit of a morning walk in the summer, or if you live in a hot climate all year round, is that you can get some exercise before it gets too hot. Make sure to drink plenty of water to stay hydrated before and after your workout. Bring a water bottle with you, if needed. Or plan to walk along a path with water fountains.
10. Make healthy choices all day long
Starting your day with a walk can inspire you to make healthy choices throughout the day. After walking, you may feel more energetic and less sleep, and when your energy is low or you feel tired, you are more likely to look for relaxing snacks or energy boosters. A morning walk can inspire you to choose a healthy lunch and afternoon snack.
How to incorporate walking into your routine
Get your clothes ready for walking the night before. Leave your socks and sneakers near the door so you don’t have to search for them in the morning.
Try to set your alarm 30 minutes in advance so that you can walk for at least 20 minutes in the morning. Find a nature trail nearby or walk around the neighborhood.
Find a friend or co-worker to walk with in the morning. Talking and working together can help you stay motivated.
If you don’t have much time in the morning, consider incorporating walking into your route. If you can’t walk to work, try getting off the bus an early or two for a little walk. Or park your car further away from your desk so you can walk away from your car.
Should you walk before or after breakfast?
If you take a morning walk, you may be wondering if walking before or after breakfast is important and if it can help if you have weight loss goals. Research is mixed on whether skipping breakfast increases your metabolism or helps you lose weight faster.
Some research shows that exercising on an empty stomach (before breakfast) helps the body burn more fat. But more studies are needed. Meanwhile, it depends on your body. If you feel comfortable walking before eating, or if your stomach feels better if you don’t eat, that’s okay. You may also feel better eating a small snack like a banana or fruit juice before going for a walk.
Either way, after your workout, make sure you eat a healthy breakfast and drink plenty of water.
Starting your day with a short walk can have many health benefits. You can feel more energetic throughout the day, see your mood and mental clarity improve, and sleep better at night. Make sure to stretch before and after your walk and drink plenty of water to stay hydrated.
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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