Morning walk can change your life and health significantly
Simple, energising,free and easy on your joints, walking is a fantastic way to get moving and increase the physical activity in your daily routine.
When you wake up in the morning, exercise may not be at the top of your priority list. But starting your day with a walk, whether it be around your local park, beach or to the local café, can provide your mind and body with a number of health benefits.
Here are health benefits of a morning walk:
Improves energy level
Starting out your day with a walk may give you more energy throughout the day. If you walk outdoors, that’s especially true.
Research show that adults who walked for 20 minutes outdoors experienced more vitality and energy than those who walked for 20 minutes indoors.
A small research found that 10 minutes of stair walking was more energizing than a cup of coffee for 18 women who felt sleep-deprived.The next time you need a morning energy boost or feel tired when you wake up, you may want to try a walk.
Completes physical activity for the day
One benefit of walking in the morning is that you’ll complete your physical activity for the day — before any other family, work, or school obligations derail you.
The Physical Activity Guidelines for Americans recommends that healthy adults should complete at least 150 to 300 minutes of moderate-intensity exercise per week.
Try to complete a 30-minute walk 5 mornings a week to meet these requirements.
Heart health
If you have heart problems, it might not be a good idea to run. But you can walk! The American Heart Association says that brisk walking can help reduce the risk of heart disease and stroke.
Studies have shown that walking every morning for about 30 minutes can help lower blood pressure. Making morning walks a part of your daily routine can strengthen the heart and control blood pressure. Morning walks can also lower triglyceride levels and prevent hypertension.
Sugar control
The prevalence of type 2 diabetes in India has reached epidemic levels. A recent study published in The Lancet Diabetes & Endocrinology journal says that almost 98 million Indians will suffer from Type 2 Diabetes by 2030. If you are suffering from diabetes, you could get your elevated sugar levels under control with 30-minute walks every morning.
Walking helps cells utilize glucose in the bloodstream more efficiently. Diabetes can also be controlled by reducing one's weight by at least 10 percent and here too calorie-burning morning walks are a huge help.
Weight management
Morning walks may seem like a very easy form of exercise when you compare it to gym routines or more intensive forms of working out. However, studies have shown that morning walks are very effective when it comes to burning fat.
In fact, low-intensity cardio like walking burns 60 percent of calories from fat. While high-intensity exercises may give you better fat loss results overall, morning walking can help get you back into shape by raising your heart rate and giving you a great cardio workout.
Keep depression at bay
Depression affects one in ten people and is not to be taken lightly. It can even lead to chronic illness. All of us are susceptible to becoming a victim, to the monsters in our head. But the good news is, even the simple act of taking a walk in the morning can help you defeat those monsters.
When we walk, especially at a brisk pace, the body releases a load of endorphins, a natural pain-killer, that generates a feeling of happiness. It also gives you a sense of control that will boost up your control. By putting you back in the driver’s seat, morning walks will help you leave depression far behind.
Can improve mental clarity
Studies have found that going for a morning walk can improve cognitive function in older adults. Walking can also help you think more creatively and improve your focus. Research shows that walking outdoors can make room for fresh ideas and make you a problem-solver.
Walking in the morning has social benefits.
One of the great aspects of walking is that it can be extremely social. Even though a brisk walk can be strenuous, it is usually possible to carry on a conversation with other people while walking.
Because we all share the need to stay healthy, walking is an excellent way to spend time with friends and family by doing something together that is good for everyone. You can even have walking competitions using the best walking apps that can count your steps and map your walks.
Form a walking club with designated times to get together. Remember that by promising others you will walk with them, you also increase the chances that you will follow through and make good on your promise. This way all procrastination will be squashed and you will most likely meet your exercise goals for each and every day!
Give you time to plan out the day
Your morning walk will take at least 20 minutes or as much as an hour to complete. During this time, you will have the chance to collect your thoughts about the day to come.
Many people do like to use their walking time to think through what they expect to do during the day and to prioritize what needs to be accomplished. By using the time expended while walking for day planning, many people find that they get a lot more done throughout the rest of the day.
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