10 Benefits if You Start Your Day With a Walk

When you wake up in the morning, there’s a possibility that movement is not your priority. However, if you start your day with a walk, whether around your neighborhood or part of your commute to school or work, you can get several health benefits.

Here are 10 reasons you may want to start your day by taking some steps. Also, check a few tips to seamlessly work it into your daily routine.

Boosts energy

If you start your day with a walk, it may give you more energy throughout the day. If you walk outdoors, it is especially true.

Most studies suggest that adults who walked for 20 minutes outdoors are likely to experience more energy and vitality than those who walked for 20 minutes indoors. So, next time you need a morning energy boost or feel tired right after you wake up, you may want to try a walk.

Improves your mood

There are physiological benefits to walking in the morning, too. A walk may help in the following:

  • Reduce fatigue
  • Reduce anxiety
  • Reduce stress
  • Boost mood
  • Improve self-esteem
  • Reduce your risk of depression or ease depression symptoms

Try walking for 20 to 30 minutes at least five days weekly for best results.

Complete your physical activity for the day

One top benefit of walking in the morning is that you’ll complete the physical activity for the day before school obligations, work, or family derails you.

As per the Guidelines by American Health Association, adults should complete at least 150 to 300 minutes of moderate-intensity exercise per week. It would help if you tried to complete a 30-minute walk five mornings a week to meet these requirements.

It may help you to lose weight

Walking in the morning helps meet your weight loss goals. Walking at a moderate pace for 30 minutes can help to burn up to 150 calories. If you combine it with strength training and a healthy diet, you may lose weight.

Manage or prevent health conditions

Walking offers several benefits for your health, including boosting your immunity and helping and preventing you manage various health conditions.

Walking 30 minutes daily can help reduce the risk of heart disease by 19 percent. If you have diabetes, walking can also help lower your blood sugar levels.

Strengthening muscles

Walking can help strengthen the muscles in your legs. For best results, you can walk at a moderate to brisk pace. You can try climbing stairs and changing your routine by walking at an incline on the treadmill or down and up hills.

You should also add leg-strengthening exercises like lunges and squats several times a week for muscle tone.

Improve mental clarity

A morning walk may help improve the ability to focus throughout the day and mental clarity. Among the older adults, those who started their days with a morning walk improved their cognitive function compared to the ones who remained sedentary.

Walking may also be helpful if you think about it creatively. Walking opens up a free flow of ideas and may help solve the problem better than if you are remaining sedentary or sitting. It is especially the case if you walk outdoors.

It helps to get a better sleep

Walking first thing may help you sleep better at night. People who exercise in the morning experience better sleep quality at night than those exercising in the evening. There’s a need for research to determine why exercising in the morning may be better for sleep than exercising at night.

Beating the heat

The top benefit of walking in the morning during summers is that you’ll be able to fit in exercise before it gets too hot outside.

Ensure you drink plenty of water to stay hydrated before and after working out. Bring a water bottle with you if needed, or you can also plan to go along a route with water fountains.

Make healthier choices throughout the day.

Starting your day with a walk may help you make healthier choices throughout the day. After a walk, you may feel less sleep-deprived and more energized. When you get tired or your energy drops, you’re more likely to reach for energy boosters or comfort snacks. Walking in the morning may inspire you to choose a healthy snack and lunch.


If you start your day with a short walk, it may offer you several health benefits. You may also feel more energized throughout the day, and your mental clarity and mood improve while getting a good night’s sleep. Make sure to stretch before and after you walk and drink water to stay hydrated.

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