Starting your day with a short walk can offer several health benefits. We know you must have heard it a thousand times already but this is our one more shot at giving you detailed reasons for why it’s so great and try to convince you to get off your lethargic butt and get going.

When you wake up in the morning, exercise may not be at the top of your priority list. Even if you hate early alarms, working out first thing in the morning can quickly become second nature. Here are 10 reasons why you may want to start your day by getting in some steps.



1. Morning Walks Burns Body Fat

Walking in the morning can help you reach your weight loss goals. Walking at a brisk speed for about 30 minutes can burn up to 200 calories. While high-intensity exercises may give you better fat loss results overall, morning walking can help get you back into shape keeping you healthy and can also warm up your body for tougher exercises later.


2. Morning Walks Strengthen Muscles

While essential nutrients of proteins, vitamins and minerals like calcium, magnesium, phosphorus are crucial for muscle strength and bone health, regular exercise is what helps maintain the flexibility of the joints and supplies sturdy bones, muscles.


Morning walks are great to tone the muscles of your lower body like the leg muscles and glutes. We use a lot of muscles when we walk. The main ones are the core muscles and leg muscles - quadriceps, hamstrings, glutes, and calf. 


3. Morning Walks Improves Your Mood

Apart from being a great way to get some exercise right at the start of your day, morning walks also make you feel happier and set a positive tone for the rest of the day. The rush of oxygen and blood to your brain when you walk makes your brain alert and improves brain function. Make your morning walk a happy experience by roping in a friend. Aim to reach your fitness goal together while socialising.


4. Morning Walks Makes The Heart Stronger

All exercises pump your heartbeat, we all know that. You can stave off heart problems by going for your morning walks regularly. Walking for 30 minutes per day can reduce your risk for heart disease by 20 per cent.

Lower blood pressure, improved blood circulation, and a reduced risk of heart disease. These all can be achieved through regular morning walks. Get going.


5. Morning Walks Enhance Your Metabolism

Working up a cardio sweat with a morning walk will up your metabolism for the entire day and keep you feeling energized and ready to take on anything. Make sure to have a couple of glasses of water after your walk. Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even help you to eat less.


6. Morning Walks Keeps Sugar Levels Under Control

Walking may be one of the simplest forms of physical activity, but it can be very effective in preventing diabetes and other various age-related diseases. Regular walking increases your body’s ability to respond to insulin, whilst improving blood sugar control which aids in lowering your risk of diabetes and allows greater diabetes management for those diagnosed with the disorder.


7. Morning Walks Boost Your Energy Levels

A brisk walk to start your day can leave you feeling refreshed and rejuvenated. Morning walking benefits your energy levels later in the day too as it helps reduce fatigue keeping you feeling energised throughout your day.

The next time you feel tired when you wake up, lacing up your shoes and taking a walk can provide that natural boost of energy you may be looking for.


8. Morning Walks Improves Mental Health

Walking has several excellent physical health benefits, but did you know, fitting a morning walk into your daily schedule can boost your brain function. Many psychotherapists suggest morning walks to help aid depression and anxiety. 

Being caught up in the online world, morning walks are a great exercise if you’re looking to spend time with yourself and calm your mind. 


9. Morning Walks Help You Sleep Better

Being active can boost the effects of natural sleep hormones which can help you fall asleep easier. A morning walk is not only a great way to see the sunrise or catch up with friends, exposing yourself to the bright morning sun can assist in setting your natural circadian rhythm which improves your sleep cycle, promoting a healthy night’s sleep.


10. Morning Walks Healthier Choices Throughout The Day

We probably can’t say this enough. Starting your day with a walk may set you up to make healthier choices throughout the day. After your walk, you may feel more energized and less sleep-deprived.

When your energy drops or you’re tired, you’re more likely to reach for comfort snacks or energy boosters (though you deserve all the treats, just try and slap those urges with a bat, it’ll be worth it, we promise). Walking in the morning may inspire you to choose a healthy lunch and snacks in the afternoon.


Weight Loss Guide Through Walking


If you haven’t been going on your morning walks on an empty stomach, chances are your daily exercises are going to prove to be less beneficial than you anticipated. Munching on tasty snacks first thing in the morning (probably because of boredom) is a common experience, especially among people in their 30s. Stop that urge because we are going to tell you the benefits of morning walks empty stomach.


When you first wake up in the morning, you have very low blood sugar levels and glycogen stores because you haven’t eaten anything yet. Glycogen is carbohydrates that are stored in the liver and muscles which are used as fuel during exercise.


Normally, after having eaten during the day, the body has enough energy in blood sugar and glycogen to sustain an hour or two of exercise. Therefore, when you do cardio exercise later in the day, you have to burn through all that energy stored in glycogen before you can access your stored fat. However, when you expend energy in moderate cardio on an empty stomach, your body will burn through what little glycogen you have stored and access your stored fat much sooner. And in the end, that’s what we want, don’t we?

Excited? We told you, the benefits of morning walks with an empty stomach are worth it.

Helpful Morning Walk Tips: Besides general health improvement, making morning walks a part of your daily schedule will give you some awesome beauty benefits as well. It slows down the ageing process; gives your skin a healthy radiance bought on by improved blood circulation; and improves hair quality. Here are some common questions you folks might have that will hopefully motivate you to include morning walks in your daily schedule. Have a look.


How to wake up early in the morning?

There’s a reason you see a bunch of people sneak out of their homes at the crack of dawn every day and set off briskly for their morning walk? If you aren’t a morning person and dread waking up early, including a morning walk in your routine might be difficult in the beginning. In that case, we don’t recommend you start waking up at 5 when you start your day at 10. That’ll just shock your body, making it resist the change only to go back to 10 o’clock. What you can do is start waking up half an hour earlier than your usual timings and gradually increase it to reach your goal.


This will not only allow you to make time for your morning walk but also enough time to freshen up, grab a healthy breakfast and get a head start to your day. Moreover, exercise in the morning has benefits for improving your metabolism for the rest of the day and ensuring you find the time to exercise before the day gets too busy. So, you’ll probably crush all your tasks with ease.


What is the best time for a morning walk?

While it depends on where you live, starting one or half an hour before sunrise is probably the best time for a morning walk. Especially during summer when you get sweaty just after taking shower, walking when the sun is not making things difficult might just be ideal.


Having said that, exercising around 7 a.m. may shift your body clock earlier so that you feel more alert in the morning, get tired earlier in the evening and potentially even prime you to get enough rest to wake up and do the same thing the next day.


How much should you walk in the morning?

Many doctors recommend at least 30 minutes of brisk walking, four to five times a week. If you find yourself unable to walk for that long, initially, give yourself smaller goals and try to walk for 10 to 15 minutes, increasing the time gradually.

Many of us tend to start with 7 to 8 rounds of our local stadiums in enthusiasm only to end up in a burnout. The key here is not to burn out fast but consistently. So start with 2 or 3 rounds but make it brisk and try going out for a morning walk for most days of the week.


Can sleeping after exercise make you fat?

You have just started your morning walk this week, and well we all know work from home can be more exhausting than offline office hours. You’re tired. We hear you. You’ll be happy to know that the answer to this question is no. In fact, sleeping can amplify the benefits of walking. Not only does deep sleep kick up the production of tissue-repairing growth hormone, but studies show that lack of it is a weight-gain double whammy: It prompts your body to consume more kilojoules and shuts down its ability to recognise a full stomach. 


Prioritising sleep is probably the best thing you can do, recovery-wise and to meet your body-shaping goals. So log in more Zs and take that nap after your morning walk.


Can post-workout snacks boost the benefits of walking?

A post-workout snack might just be as helpful as taking proper rest. Having a bite after exercising helps promote muscle repair. Still not convinced? It can also lead to less stomach fat. Exercise activates cortisol, a stress hormone that gives you that extra surge to lose those extra kilos.


What do you need to do to get the most out of it? Chowing down on protein within 30 minutes of your workout can help boost the benefits of morning walks. You can go for a hard-boiled egg or substitute your milk with some freshly squeezed juice. Caffeine when consumed with carbs increases muscles’ energy production 66% more than carbs alone.


Can water intake help in losing weight through walking?

Dehydration substantially slows your metabolic rate. So even if you’re killing it at your morning walk, you could be negating the kilojoule-burning advantages if you aren’t drinking enough H20. Remind yourself to have eight glasses of water or even more daily. And remember, most standard bottles of water contain 500ml, so four of them (and not eight) equal eight glasses.


Bottom Line


If we had to pick the best time to exercise, morning would win. The benefits of morning walks are immense. Early workouts make the most of your biology and psychology, potentially leading to better results and adherence over time. Not only that, it gives you time in the evening to socialise, binge watch Netflix or include any high-intensity workout sessions to reach your body goals sooner.


Speaking of high-intensity exercises, Decathlon offers a wide range of equipment you might want to add to your home gym including dumbbells of different weights, yoga mats, and exercise benches. It is the perfect one-stop destination for all your quality sports goods. It provides people across the world by developing innovative and affordably priced gym wear and gym equipment products. Now tie up your walking shoes and get going on your way to your healthy dream bod.


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