Benefits of Walking in the Morning to Start the Day

Walking is one of the simplest, yet most beneficial forms of exercise. Getting outside for a morning walk can provide a wide range of physical, mental and emotional benefits. The benefits of walking in the morning, even if it’s just a short, brisk 10-15 minute walk, can leave you feeling energized, relaxed and ready to tackle the day ahead.

While walking 10,000 steps a day has been considered a standard for a goal, a new report says that walking less than that can still have significant health gains.

That’s not to say you shouldn’t walk as many steps as possible and keep your body moving, at any age. But the research says even walking just 2,500 steps helps. 

With that in mind, there’s really no reason at all not to walk. And, when possible, there are extra health benefits of walking in the morning.

Here is an in-depth look at the benefits of walking in the morning, along with tips for starting and sticking to a regular walking routine.

The Physical Benefits of Walking in the Morning

Regular walking delivers some formidable physical health perks. Here are some of the top ways it can boost your bodily health:

• Improves Heart Health
  One of the most significant benefits of brisk walking is improved cardiovascular health. When you walk with purpose, you raise your heart rate, which increases blood circulation and gets oxygen pumping through the body.

  Over time, the consistent aerobic exercise of walking strengthens the heart muscle, allowing it to pump more efficiently. Stronger heart function means the heart doesn’t have to work as hard with each contraction.

  A robust cardiovascular system wards off heart disease and lowers risk of events like heart attack or stroke.

  Walking is also linked to lower blood pressure and cholesterol levels. This is because aerobic activity causes arteries to dilate and flex, reducing strain and pressure. Plus, exercise helps burn LDL (bad) cholesterol that can clog arteries when in excess.

  In one major study from the Harvard Alumni Health Study, researchers found that walking at a brisk pace lowered risk of cardiovascular events in both men and women.

  Moderate brisk walking (about 30-40 minutes per day) led to a 20 percent reduction in heart disease risk. More frequent brisk walks (5-7 days a week) reduced risk by over 30 percent.

  So taking regular morning walks is one of the best ways to get your heart health on track. You’ll build stamina and keep your cardiovascular system humming as one of many physical benefits of walking in the morning.

• Promotes Weight Loss
  If heart health isn’t persuasive enough, walking is also an easy route to maintaining a healthy weight and shedding excess pounds. How does it spur weight loss exactly?

  First, walking is a calorie burning activity. The exact amount varies based on your weight and pace, but a 155 pound person can expect to burn about 167 calories walking at a moderate pace for 30 minutes.

  While the calories burned may seem minor, they really add up if you walk consistently and increase duration over time. The calories burned walking are also in addition to your normal resting metabolism.

  Second, walking helps limit fat accumulation in the first place. Sitting for long periods slows metabolism and leads to weight gain over time. But taking regular walking breaks activates muscles and gets metabolism fired up again.

  This prevents dips where calories are more readily stored as fat.

  More walking equals more calorie burning equals easier weight management. Pair your walking regimen with a sensible diet, and you have a recipe for steady, healthy weight loss.

• Strengthens Muscles and Bones
  From your glutes and hamstrings to your core, back and arms, walking engages all the major muscle groups in the lower and upper body. The constant motion of walking leads to improved muscle tone over time.

  Stronger muscles not only help you move with ease, but also raise metabolism since muscles burn more calories than fat at rest.

  Walking is also renowned for its bone-strengthening benefits. Since it is a weight-bearing activity, it causes the muscles and bones in the legs to work against gravity with each step you take.

  This exertion forces the body to continually regenerate bone cells.

  Weight-bearing exercise is crucial for building bone mineral density. Strong, dense bones ward off osteoporosis and risk of fractures later in life.

  Studies show that postmenopausal women who walk frequently have higher total bone mass than more sedentary women.

  So take advantage of this easy exercise to build stronger muscles and bones from head to toe. You’ll be doing your musculoskeletal system a huge favor.

• Boosts Immunity
  Here’s an added perk that may surprise you – walking can actually help boost immune function too. How does it accomplish this?

  First, being outside exposes you to sunlight, which stimulates the production of Vitamin D. Vitamin D activates immune cells and helps your body kill pathogens. Deficiencies in Vit D are linked to increased respiratory infections and autoimmune complications.

  Second, as a moderate exercise, walking increases circulation and raises body temperature slightly. This helps improve the mobility of disease-fighting white blood cells in your system so they can better detect and eliminate pathogens.

  Studies confirm that those who walk regularly have up to 43 percent fewer sick days annually than inactive peers. So the benefits of walking in the morning at a brisk pace offers protection against colds, flu and other bugs.

The Mental & Emotional Benefits of Walking in the Morning

Beyond the physical health benefits, there are also mental and emotional perks that also make walking so worthwhile.

Here are benefits of walking in the morning.

• Boosts Mood & Motivation
  Need a mood booster or energy lift? Get moving, literally! Morning walks can be powerful mood enhancers thanks to several mechanisms.

  For one, aerobic exercise such as walking releases feel-good hormones called endorphins. Endorphins interact with receptors in the brain to trigger positive feelings and a sense of euphoria. Hence the “walker’s high” people often report.

  Walking outside also ensures you get sunlight exposure to start your day. Sunlight stimulates the brain to produce serotonin, a hormone and neurotransmitter that regulates mood.

  Low levels of serotonin are linked to depression. Moderate sun exposure and activity outdoors have antidepressant effects.

  Studies on exercise and motivation find that working out in the morning increases focus and motivation levels for the rest of the day. Researchers believe this is due to the energizing effects of endorphins and other chemicals released during exercise.

  So if you’re looking for an instant mood and motivation enhancer, get in a brisk morning walk. You’ll feel recharged to take on the day with a positive outlook.

• Relieves Stress & Anxiety
  Between hectic schedules, work worries, family obligations and more, most of us experience high stress levels.

  If you, like me, have autism or any type of disorder, life can sometimes add extra stress levels as well. Lifestyles and overall well-being can take a toll on someone mentally and physically – hampering immune function, energy levels, sleep and more.

  Research confirms that walking helps decrease stress in several ways. For one, it acts as a form of mediation in motion. The rhythmic nature of walking has a calming effect on the body and mind. Being present and putting one foot in front of the other redirects your focus away from stressful thoughts.

  The benefits of walking in the morning also helps reduce muscle tension that builds up from chronic stress. Tight tense muscles only exacerbate feelings of anxiety. The movement of walking releases accumulated tension.

  In addition, being outdoors in nature and breathing fresh air acts as a balm for the senses. Spending time outdoors while walking decreases ruminating thoughts while refreshing and rejuvenating mind and spirit.

  Of course, walking on a treadmill when weather doesn’t permit or if it is a personal preference is okay too.

• Benefits of Walking in the Morning Include Enhanced Cognitive Function
  Here’s a compelling reason to take a brisk walk first thing: it boosts brain power and cognitive performance! How exactly does it accomplish this?

  For one, exercise gets your heart pumping, which increases blood flow to the brain. More blood flow supplies the brain with extra oxygen and nutrients for optimal function. Walking truly gets those neurons firing!

  In fact, studies using MRIs confirm that regular aerobic activity like walking generates new gray matter volume in areas of the brain related to memory. Gray matter contains neuron cell bodies that process information, so more volume equals enhanced cognition.

  Plus, the mood-boosting endorphins released while walking prevent you from starting your day in a brain fog. You’ll be alert and ready to concentrate versus groggy.

  So if you want to boost mental acuity and performance, a brisk morning walk is one of the best habits. You may even find creative solutions or get sudden clarity about problems while you walk and let your mind wander.

Tips for Starting & Maintaining a Morning Walking Routine

Now that you know all the excellent benefits of walking in the morning (or whenever you can) here are some tips and tricks for making morning walks stick so you reap the rewards.

• Schedule it Like Any Other Appointment
  Treat your morning walk like an important meeting or appointment that cannot be cancelled or rescheduled. Block out time for it in your calendar if that helps solidify it as part of your routine. The key is prioritizing it so that it happens consistently.
  
  
• Set Multiple Alarms
  No one springs immediately out of bed with endless enthusiasm at the moment their alarm first goes off. Set a series of alarms 5-10 minutes apart so you gradually wake up to the fact that it’s walking time. This eases you into the reality that you must get up and prevents snoozing later.
  
  
• Prep Walking Gear the Night Before
  Eliminate any excuses or friction by getting everything ready for your walk the evening before. Lay out your exercise clothes, shoes, hat, sunscreen or any other walking gear so it’s ready to grab and go in the morning.
  
  
• Know Your Motivation and Remind Yourself
  When your alarm goes off, quickly remind yourself why a morning walk is important to you. Is it the mood boost? Weight loss benefits?
  
  Quality time with your dog? Whatever your motivation, conjure it up vividly to energize you to get moving.
  
  
• Bring a Walking Buddy
  Walking with a friend, family member or co-worker helps you stay consistent since you have built-in accountability.
  
  Social walks are more enjoyable too. And you can catch up while you walk. If you don’t have a human companion, bring along the dog!
  
  
• Start Slowly and Scale Up
  When establishing a new habit, start small so it’s attainable. 10-15 minutes is enough when starting a morning walking routine. As the habit sticks, gradually increase your target time and distance. But allow gradual progress so you don’t burn out quickly.
  
  
• Walk Before Breakfast
  For maximum fat burning, do your walk before breakfast when insulin levels are lowest. However, make sure to stay hydrated – drink some water before heading out. Eat a healthy breakfast when you return to replenish.
  
  
• Switch Up Your Route
  Walking the exact same route every day can get monotonous. Mix it up by exploring new walking paths, trails, parks or neighborhoods to keep things interesting. Discovering new sights will make walks more enjoyable.
  
  
• Listen to Audiobooks or Podcasts
  Find audiobooks or podcasts on topics you’re interested in and listen while you walk to make the time pass quickly. Whether it’s news, comedy or learning something new, this engages your mind during the walk.

Overcoming Obstacles & Excuses

Of course, no habit is formed effortlessly. When trying to establish a regular morning walking routine, obstacles both external and internal are bound to pop up.

 Here are some common barriers that prevent people from realizing the benefits of walking in the morning consistently and tips to overcome them:

• Lack of Time
  “I don’t have time to walk in the mornings.” This is one of the most cited reasons people give for not walking. But the truth is, anyone can free up 20-30 minutes to walk if the habit is a priority.

  Schedule your walk like any other important appointment in your day. And remember, the benefits of walking in the morning far outweigh the time invested.

  Try walking before responsibilities pile up in your day. Wake up just 30 minutes earlier so you have time to walk before breakfast and work. You’ll face the rest of your day energized.

• Inclement Weather
  It’s easy for rain, snow, heat or humidity to deter your walking plans. But with the right preparation, you can walk in any weather.

  Invest in quality breathable, waterproof walking shoes and clothing. In intense heat, walk before sunrise or after sunset when temperatures drop. If it’s below freezing, wear layers and traction cleats on your shoes.

  Remember the saying, “There’s no such thing as bad weather, only unsuitable clothing.” Prepare accordingly rather than cancel walking plans.

• Low Motivation
  Some mornings your motivation to walk will be sky high, other days it will be non-existent. To overcome low motivation, remember your “why.” Why did you decide to start walking in the first place? What benefits do you hope to achieve?

  Focus on this reason and all the progress you’ve made. A short walk is better than no walk at all on low motivation days. Once you get moving, you’ll build momentum.

• Fatigue or Low Energy
  It’s hard to wake up early and walk when you feel exhausted. But counterintuitively, a brisk morning walk will leave you feeling energized rather than drained. The fresh air and movement will revive you. To make it easier, drink water immediately after waking to rehydrate.

  Splash cold water on your face too. Caffeinate if needed. Motivating music can boost energy as well.

• Lack of Safe Places
  Not having a proper place to walk close by is another barrier. Look for options in your community like trails, parks, athletic tracks or mall walking programs.
  
  Drive to a walkable location if needed. Walking on a treadmill is also an option on bad weather days. Getting creative can help you find safe walking spots.
  
  
• Boredom
  Walking the same route every day leads to boredom, decreasing your motivation over time. Counteract this by exploring new locations, walking with different people, listening to audiobooks, or music.
  
  Pursuing challenge walks like hiking or walking a 5K also helps.

  Variety is key to keeping walking exciting long-term. Find ways to change it up frequently.

Habits for Continued Benefits of Walking in the Morning

Once you’ve realized the benefits of walking in the morning, there are additional habits that can maximize success:

• Cool Down Stretches
  Take 5-10 minutes after returning from your walk to gently stretch your quads, hamstrings, hips, glutes and calves. This prevents muscle tightness and cramping. Stretches when muscles are warm and pliable help boost flexibility too.
  
  
• Hydrate
  One downfall of exercise first thing is sweat and fluid loss. Be diligent about drinking water before, during and after your walk to prevent dehydration that can zap energy and mood. Drinks like coconut water and orange juice replenish electrolytes too.
  
  
• Refuel Nutritiously
  Eat a balanced breakfast within 30 minutes of finishing your walk to help muscles recover and replenish glycogen stores. Include carbs, protein and healthy fats.

  Good choices are oatmeal with nuts/fruit, eggs with veggies or Greek yogurt with granola. Just don’t undo all the benefits of walking in the morning with three sugary donuts!

• Track Progress
  Apps like MapMyWalk or Apple Health allow you to track walking distance, pace, time and calories. Tracking progress helps you stay motivated to walk consistently while pushing yourself incrementally. You can even join challenges!
  
  
• Stick To It
  Missing one day won’t ruin progress, but try not to let it derail the whole habit. Get back out there the next morning rather than quitting. Maintaining the habit long-term is key for results. The more ingrained the habit, the easier it becomes.
  
  
• Reward Yourself
  After a week or a month of consistent walking, treat yourself to something you enjoy like a smoothie, album download, or relaxing massage or pedicure. Positive reinforcement goes a long way in sticking to new habits long term.

My Personal Benefits of Walking in the Morning

I walk every morning around my neighborhood and it’s nice to move around and be outside and enjoy the scenery. It’s just a simple pleasure that a lot of people forget on how nice it is.

By simply doing it and soaking up the sights and sounds and even smells all around (such as people watering their lawns or others walking their dogs) can serve as motivation to do it all the time.

I feel better during and after walking, both physically and mentally, and that feeling is so valuable. Obviously weather can make it difficult to walk all the time, but you have to work around it.

Where I live, the summers are super-hot so I have to walk in the early mornings when it’s cooler because it’s just too hot in the middle of the day, but it’s manageable.

Keep walking every morning because it’s so good for your health, physical and mental, you just can’t put a price on that. It will make you so grateful and if you read my article about gratitude you’ll know just how important that is.

The benefits of walking are far reaching – from physical to mental to emotional. But you have to put in the time consistently to reap the rewards.

Follow these tips to get started and maintain a walking habit. The effort, regardless of the total number of steps you take, is so worthwhile when you consider the amazing things it does for your body and mind!

Walking is good for anyone and everyone of all ages. It can be especially good for individuals with autism, who sometimes face additional challenges in life, as a way to promote positive mental health.

Here are other challenges for individuals with autism to check out as well.

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