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9 Amazing Benefits of Morning Walks

  • By Surajit Barman
  • •  May 10, 2024

9 Amazing Benefits of Morning Walks

Walking is free, easy and possible for nearly everyone. But still people ask why we go for walks? Well, walks never get the respect they deserve. Its health benefits, its value for transportation, and its value in recreation are generally unrecognized. A simple morning walk is a wonderful way to improve your overall health. Here's what it can do for you:

1. Improve your focus

There's good evidence that going for a brisk walk in the morning can improve your brain health and thinking skills, helping you to focus your thoughts better. It also improves memory, cognition, learning and reading, thus reducing your risk of cognitive impairment. Moreover, studies have also suggested that early morning walking may reduce age-related memory loss

2. Relieves stress and energizes you

A 30 minute walk in the morning will fill your body with energy needed for the whole day and help you fight stress. It improves blood circulation in the body and keeps you active and alert all day long.

According to a 2018 study [2], morning walks help clear cortisol, the stress hormone, and improve blood circulation, thereby helping you stay calm and happy. Moreover, you should try walking in natural environments like parks, gardens, and green spaces, as it has been found to be more restorative than walking in urban environments like streets and malls.

3. Helps you lose those extra pounds

Most of us have a desk job, which forces us to spend most of our time sitting, which results in weight gain. Daily walking can help you burn more calories and reduce your risk of weight gain and related health complications. This is a form of moderate-intensity aerobic exercise that can help you burn up to 100 calories per mile.

Moreover, a 2014 study[3] published in the Journal of Exercise, Nutrition and Biochemistry found that women who walked for 50-70 minutes three times a week for 12 weeks significantly reduced their waist circumference by 2.8 cm and decreased by approximately 1.5 cm. Their body fat percentage. So, if you have belly fat, walking can help you lose that extra flab.

4. Enhance your creativity level

Can't figure out what to do when stuck at one point? Here's a simple and quick solution for people in creative fields. Take a break and go for a brisk walk outside. A 2014 study[3] revealed that walking enhances creative ideas in real-time and immediately after walking. A short walk outdoors can stimulate the brain and open up the free flow of thoughts as physical activity improves.

5. Boosts Your Immune System

Battling another cough or cold? Feel tired all the time? You can feel better if you take a walk every morning. Morning walk helps boost your immunity and fight against various diseases. It can increase the production of antibodies and WBCs. These antibodies and WBCs circulate faster, detect illnesses earlier and prevent you from getting sick.

A study of more than 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days. Furthermore, those who walked had shorter illness duration and milder symptoms.

6. Reduces your risk of heart disease

If you have risk factors for heart disease, don't be surprised if your doctor tells you to walk daily to keep your heart healthy. Walking is known to improve blood pressure regulation, reduce resting heart rate and strengthen the heart muscle, thus protecting you against heart disease.

Several studies have shown that 15 minutes of exercise per day can reduce death due to cardiovascular disease by 15%. Furthermore, another 2002 study found that women who walked or exercised vigorously for at least 2.5 hours a week had a nearly 30 percent lower risk of developing cardiovascular disease after menopause [5,6].

6. Reduces diabetes risk

Walking is strongly associated with reducing diabetes risk. A daily walk of 30 minutes can help keep your blood sugar levels under better control[7].

7. Makes you less susceptible to cancer

Yes cancer! Studies[8] suggest that brisk walking every morning can slow down the progression of cancer not only in the early stages, but even in the advanced stages. A daily morning walk also helps combat the side effects of chemotherapy, especially in breast and prostate cancer.

8. Increases Your Lifespan: Want to live longer? Make sure you walk daily. Walking on a daily basis can add years to your life and save you a longer life [8]. A research study published in the journal Public Library of Science Medicine [9] showed that walking can add up to 7 years to your life regardless of your age and weight. Plus, walking will help you stay fitter, healthier, happier, and more excited about your future than your couch-potato friends.

It has long been proven that regular exercise is the key to good health. Physical activity doesn't have to be vigorous, and it doesn't have to be long-term to improve your health. Now that you know even a simple morning walk can do wonders for your health in the long run, start walking!


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