11 Benefits of Walking in the Morning for Overall Health

Waking up a little earlier and motivating yourself to go for a morning stroll may seem like an annoying chore. However, going for a walk in the morning is a great way to keep fit.  Here are 11 benefits of early morning walking for overall health. Walking is safe and effective for everyone.

benefits of walking in the morning

1. Improved Cardiovascular Health

Walking helps improve cardiovascular health because you are increasing your oxygen intake by moving in the morning. Don’t worry if you can’t fit a gym session in the morning. Walking burns calories, strengthens bones and helps with fitness. It is manageable to do on a regular basis and you can control the pace and duration. Regular walks contribute to better blood circulation and help protect against heart disease.

Regular morning walks have several heart health benefits such as:

  • Boost immunity
  • Strengthens your joints
  • Improves muscle development
  • Reduces back pain
  • Alleviates symptoms of osteoporosis
  • Lowers levels of bad cholesterol
  • Increases levels of good cholesterol in blood
  • Improves sexual health

2. Less Stress

Walking in the morning helps bring peace of mind. Walking reduces stress and anxiety. Regular walks contribute to a sense of accomplishment and helps improve mental health. You will have a positive outlook, increased self-esteem and ward off mild depression from walking. You can cope with stress better by walking. You should still seek out medicine and treatment for certain health conditions because walking is not an appropriate substitute.

3. Improved Overall Well-Being

Enhance your well-being by walking. Getting some fresh air in the morning will help you worry less and feel more dynamic. You will have more energy, free time to plan out the rest of your day and a fresh start. Instead of sleeping in and having to rush off to other commitments, morning walks help ease your mind from thinking about upcoming obligations. Walking allows you to feel revitalized, sharpens your mind and makes you feel more active. Moderate morning temperatures and limited sun exposure are conducive to walking.

4. Better Cognition

Walking is vital to maintain a healthy body and mind. You will be more focused on tasks than being preoccupied with the state of your physical health. Morning walks give you more time to prepare and think about upcoming activities and tasks.       

Making a healthy habit of going for morning walks will sharpen your brain. Walking contributes to better cognition because increased blood flow and having more oxygen in the morning helps boost your brain. Morning walks help you remain active for the rest of the day. You won’t be absent minded because your brain will be continuously working. Habitual morning walks improve cognition.

5. Build Muscles and Endurance

Walking helps build muscles and endurance by regularly using them to strengthen the body. Habitual morning walkers have high muscle strength and are able to physically exert themselves for a long time without signs of fatigue.

Individuals with low muscle strength aren’t able to exert themselves without quickly feeling tired. Regular morning walks are great for those that want to be fit but don’t want to partake in vigorous exercise. Walking helps build stamina.

Your muscles will experience more blood flow from morning walks. You will be more inclined to become a morning person if you have an incentive to wake up early to feel stronger. Feeling better about your health from regular morning walks will likely make you stick with this healthy habit for increased muscle tone.

early morning walksWalking helps tone:

  • Legs
  • Hamstrings
  • Glutens
  • Arms

Brisk walks are a form of light aerobic exercise which contribute to more oxygen and the movement of glucose to cells. Regular morning walks improve brain and body functions. Clear your mind by getting up and walking around to feel better and relax more. Taking a break outside to walk around is particularly helpful if you are experiencing mental fog or want to calm down.

6. Management and Prevention of Diabetes and Hypertension

Walking manages and prevents diabetes and hypertension by improving blood flow in the body. Proper blood circulation results in the maintenance of blood pressure. Daily brisk morning walks alleviate stress and prevent disease. You will be in control of managing blood pressure to prevent hypertension. Regular walks raises insulin sensitivity, improves levels of blood sugar and reduces body mass which helps diabetics.

7. Promote Weight Loss

People who start their day by walking tend to help speed their metabolisms. Food lovers and those who overeat can manage their weight by deciding to get moving in the morning. Instead of skipping breakfast because you’re running late, you can wake up early to go for a brisk walk to build up your appetite. After going for a walk and having a proper breakfast, you will feel fuller for longer. Walking burns calories and helps maintain a healthy weight.

8. Reduction in Risk of Disease

Walking reduces the risk of disease by lowering levels of blood sugar and blood cholesterol. There is a decreased risk of getting chronic diseases like cardiac disease, diabetes and stroke. Walking burns calories and fat which promotes weight loss. To ensure great overall health, consume a balanced diet and incorporate morning walks to limit a sedentary lifestyle. Walking increases the need for oxygen to purify the blood to prevent disease.

9. Improved Sleep

Getting enough sleep every night is important to ensure good health. Morning walks contribute to stronger muscles, positive moods and properly working circulatory system. Walking provides exercise and relaxation for the mind. Morning walks are beneficial for the beginning and end of the day. Your quality of sleep will improve from habitual morning walks.

10. Better Mood

Walking outside is a great way to improve your mood. This easy activity releases hormones which make you feel good. Morning walks bring positive thoughts that will last throughout the day. You will not be discouraged if you find yourself in a difficult situation because you will be able to handle these circumstances and avoid feeling overwhelmed. You can walk by yourself and take in the surroundings or walk and chat with friends to instantly improve your mood.

morning walk benefits

11. More Energy

Walks in the morning help improve blood circulation and provide lasting energy for busy days. Habitual morning walkers feel full of energy, tend to be in better moods and more fit than those who sleep in and head right to work. People who don’t go on morning walks feel lethargic throughout the day and become exhausted at night. Walking releases positive hormones called endorphins to feel good. Morning walks help reduce stress and increase mental clarity.

Morning walks are great for time management as you are free to carry out other activities. You will feel more relieved once you have finished your morning walk and will be ready to take on any challenges for the rest of the day. A positive mindset will help you overcome difficult obstacles due to feeling more energized and strong from regular morning walks.

Walking is beneficial because it contributes to a balanced lifestyle and more energy. Waking up earlier to incorporate a walk into your busy schedule may seem like an inconvenience. However, regular morning walks serve you well in the long run. Walking is free of cost and risk. An active lifestyle involving routine morning walks promotes many benefits such as an improved mood, an increased quality of sleep and a reduced chance of disease.

Samantha Merz

Samantha lives in Vancouver, BC. Samantha is an avid volunteer in the community, enjoys singing and playing badminton.

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