SUBSCRIBE

The Benefits of Starting Your Day with a Walk

When you wake up in the morning, movement might not be your first priority. But starting your day with a walk — whether it’s around your neighborhood or part of your commute to work or school — can offer your body a number of health benefits.

Here are 10 reasons why you may want to start your day by getting in some steps. There are also a few tips to seamlessly work it into your daily routine.

1. Boost your energy

Starting out your day with a walk may give you more energy throughout the day. If you walk outdoors, that’s especially true.

Studies show that adults who walked for 20 minutes outdoors experienced more vitality and energy than those who walked for 20 minutes indoors.

A small study 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.

2. Improve your mood

There are physiological benefits to walking in the morning, too.

A walk may help:

• improve self-esteem

• boost mood

• reduce stress

• reduce anxiety

• reduce fatigue

• ease depression symptoms or reduce your risk for depression

For best results, try walking for 20 to 30 minutes at least 5 days a week.

3. Complete your 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.

ADVERTISING

[bad iframe src]

[bad iframe src]

4. It may help you lose weight

Walking in the morning may help you meet 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 training, you may find you lose weight.

5. Prevent or manage health conditions

Walking can offer numerous benefits for your health, including boosting your immunity, as well as preventing and helping you manage various health conditions.

StudiesTrusted Source show that walking for 30 minutes per day can reduce your risk for heart disease by 19 percent. If you live with diabetes, walking may also help lower your blood sugar levels.

It can even help increase your life span and reduce your risk for cardiovascular disease and certain cancers.