Hello Everyone! 

In this article we discuss about the benefits of morning walk in our life to enhance the quality of living.

The Power of Morning Walks: Boost Your Day With a Simple Habit

Walking in the morning on a regular basis will result in multiple health benefits.

Importance of morning walk

The morning walk is a practice that can help us in many ways. It helps bring our body and mind into balance, makes us feel healthy, and relieves stress. Walking for just five minutes before breakfast improves our mood, alertness, and concentration.

Benefits of morning walk

How Walking in the Morning Improves Your Health

• Feeling better
• Lower the risk of heart disease, stroke, diabetes, and certain types of cancer
• Clear your mind
• Lower blood pressure
• Increase energy
• Improve memory and lower your risk of dementia
• Boost your mental and emotional health
• Prevent weight gain

Advantages of morning walks

Walking is an essential part of everyone’s life. It helps us clear our minds, think about the day ahead and focus on anything and everything given before taking a step. When one is not feeling well or struggling with daily tasks, one can try to get up early in the morning and walk for at least 30 minutes.

A morning walk can relieve joint stiffness, manage blood sugar and blood pressure, enhance blood flow to brain nerve cells, and strengthen bones and muscles. Obesity: Regular physical activity like morning walks helps reduce chronic health issues like cardiovascular disease and other metabolic diseases.

What Happens to Your Body on a Walk

1.BRAIN:

Walking boosts blood flow to the brain, decreases stress hormones and releases endorphins, improving mood, lowering depression and reducing the risk of cognitive decline.

2.MUSCLES:

Walking up and down hills increases the acti- vation of the hip, knee and ankle muscles; the steeper the grade, the bigger the benefit.

3.BONES:

Like other weight-bearing activities, walking can help maintain bone health.

4.WEIGHT:

Walking at least 30 minutes per day is linked to lower body weight, body fat and waist circumference.

5.BLOOD:

Walking can help reduce insulin resistance, keeping blood sugar levels balanced and energy levels even.

6.HEART:

Increasing your heart rate improves blood flow and helps your heart pump more efficiently, reducing the risk of cardiovascular disease.

7.DIGESTION:

A post-meal walk can help food move through your digestive system, reducing bloating and digestion problems.

8.JOINTS:

Movement increases the circulation of synovial fluid around the joints, providing essential lubrication and nutrients to the cartilage, the tissues that act as a cushion between bones.

Walking before meals

Research suggests that a morning walk before eating can help improve insulin sensitivity, assisting in better blood sugar control.

A morning walk on an empty stomach boosts your energy, allowing you to feel refreshed and rejuvenated. Regular physical activity such as walking is an effective way to increase your energy levels. It helps in reducing fatigue and feeling energised throughout the day.

Walking after meals

Walking after eating may be even better for your health than walking at other times of the day. It's been shown to aid digestion, lower blood sugar, and reduce heart disease risk. Even a short 10- to 15-minute walk after every meal can be beneficial.

If you just want to help digest food more easily, Dr. Viola says a 10-minute walk around the block after each meal is enough to be beneficial. 

The effects of morning walk on mental health

Walking also helps you get better sleep, which results in an overall better mood the next morning. When you go on walks and get other forms of exercise, your body releases hormones that make you feel better mentally and emotionally. They include: Dopamine, which decreases stress and depression.

A morning walk may help improve your mental clarity and ability to focus throughout the day. A recent study found that amongst older adults, those who started their days with a morning walk improved their cognitive function, compared to those who remained sedentary. Walking may also help you think more creatively.

Morning walk is also good for your IQ

Regular walking has been linked to improved cognitive function, including enhanced memory, attention, and problem-solving skills. Studies have shown that walking increases blood flow to the brain, leading to the release of hormones that promote the growth of new neurons, ultimately improving overall brain function.

Morning walk tips

1. Point your feet as straight ahead as possible.

2. Position your feet directly under your hips, about 3 to 5 inches apart.

3. Walk on the centerline of your feet, not the inside or outside.

4.Transfer your weight completely from one foot to the other.

5.Soften your chest and allow your shoulders to broaden.

6.Purposefully lengthen your arms and hands as they swing forward and backward.

7.With each step, land with a slight knee bend, your kneecaps pointing straight forward.

8.Propel yourself forward by using your glutes.

9.To lighten the load on your neck, tuck your chin slightly so your eyes focus about 20 feet in front of you.

10. As you walk, exhale fully with each breath until you feel your belly draw in.

Facts and Figures

1. 70% of Americans don't get enough exercise, which can lead to health problems. 

 Centers for Disease Control and Prevention warns about the risks of not being active.

2. 30 minutes of daily walking can decrease the chance of dying early by 30%.

World Health Organization suggests that walking daily can increase lifespan.

3.Regular walking can lower the risk of getting type 2 diabetes by 30-40%.

American Diabetes Association highlights the benefits of walking for diabetes prevention.

Conclusion

Adding a morning walk to your daily routine can make a big difference in how you feel and how much you get done. With these tips and facts, you're all set to start your morning walk journey. Remember, every step counts, and the benefits are just a walk away!