{"id":30021,"date":"2022-08-22T14:24:45","date_gmt":"2022-08-22T18:24:45","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=30021"},"modified":"2022-09-19T12:28:23","modified_gmt":"2022-09-19T16:28:23","slug":"health-benefits-of-a-morning-walk","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/health-benefits-of-a-morning-walk\/","title":{"rendered":"5 Health Benefits Of Going For A Morning Walk"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Health and wellness gurus <\/span><span style=\"font-weight: 400;\">love<\/span><span style=\"font-weight: 400;\"> to talk about <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/morning-routines\/\" target=\"_blank\" rel=\"noopener\">morning routines<\/a>\u2014and it makes sense. How you start your day surely has an impact on how you feel come lunchtime (and even bedtime!). <\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s no shortage of healthy ways you can choose to start your day, from sitting down for a guided meditation to quietly sipping your favorite tea to hitting the gym, but there\u2019s one option that doesn\u2019t often get the credit it deserves: the morning walk.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting out in the fresh air for an AM stroll not only comes with advantages for physical health, but can offer surprising mental health benefits, too. Ready to start each day off on the right foot? Here are five perks of a morning walk.<\/span><\/p>\n<h2><b>1. You&#8217;ll have More Energy For The Day Ahead<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Though a walk feels gentle and perhaps less intimidating at the crack of dawn than a hardcore workout, it certainly does the job of waking you up. \u201cWalking in the morning is proven to increase your energy throughout the day,\u201d says sports and performance psychologist and certified fitness coach <\/span><a href=\"https:\/\/drhaleyperlus.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Dr. Haley Perlus<\/span><\/a><span style=\"font-weight: 400;\">, Ph.D. \u201cMore blood is pumped throughout your body when you walk\u2014and blood flow is vital for your muscles, limbs, and organs.\u201d Better blood flow means more nutrients and oxygen get circulated throughout your body, helping your entire system to fire on all cylinders.<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/15-minute-workouts\/\" target=\"_blank\" rel=\"noopener\"> <b>5 Fifteen-Minute Workouts That Are Actually Worth Doing<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Need more evidence that a walk will pump you up? A <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0031938416310666\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\"> found that just 10 minutes of stair walking was more effective for energizing sleep-deprived young women than a dose of caffeine.<\/span><\/p>\n<h2><strong>2. It does your mind good<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">All that time working your legs and swinging your arms doesn\u2019t just get your blood flowing\u2014it can also cultivate a better, brighter mental outlook. <\/span><span style=\"font-weight: 400;\">\u201cEndorphins are released during a walk, contributing to more positive self-esteem, a better mood, reduced stress, and reduced anxiety,\u201d says Perlus. Your early sojourn could also improve focus\u2014a major plus for your workday. According to Perlus, some people find a morning walk gets their creative juices flowing, which makes sense considering AM strolls have been shown to <\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/54\/13\/776.info\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">improve cognitive function<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And if your morning walk snags you some sunshine, all the better. <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">Vitamin D<\/a>\u2014the so-called \u201csunshine vitamin\u201d\u2014is a<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8584834\/\" target=\"_blank\" rel=\"noopener\"> <span style=\"font-weight: 400;\">crucial nutrient<\/span><\/a><span style=\"font-weight: 400;\"> for combatting low mood and supporting mental and emotional health. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even without the sun\u2019s rays, starting your day outside is still a good move, since a <\/span><a href=\"https:\/\/www.science.org\/doi\/10.1126\/sciadv.aax0903\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2019 research review<\/span><\/a><span style=\"font-weight: 400;\"> shows that spending time in a natural environment could provide pluses like increased emotional wellbeing, decreased mental distress, and a greater sense of meaning and purpose. Don\u2019t mind if we do!<\/span><\/p>\n<h2><strong>3. It might help you lose weight<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">While walking might not torch calories like an intense swim or run, it <\/span><span style=\"font-weight: 400;\">can<\/span><span style=\"font-weight: 400;\"> definitely support your weight-loss goals. Thirty minutes of walking burns a respectable <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/weight-loss\/expert-answers\/walking\/faq-20058345\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">150 calories<\/span><\/a><span style=\"font-weight: 400;\">, plus research shows that consistent morning exercise <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7492403\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">enhances weight management<\/span><\/a><span style=\"font-weight: 400;\"> in adults with obesity and <\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2022.893783\/full\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">can reduce abdominal fat<\/span><\/a><span style=\"font-weight: 400;\">. One potential reason why: Exercising before breakfast <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4703705\/\"><span style=\"font-weight: 400;\">increases fat oxidation <\/span><\/a><span style=\"font-weight: 400;\">(basically how much fat your body uses for energy) for 24 hours. According to Perlus, this happens because your body is in a fasted state after not eating all night, meaning it\u2019s low in stored carbs and blood sugar to power your movement.<\/span><\/p>\n<p><b>Read More:<\/b><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-cultivate-discipline\/\" target=\"_blank\" rel=\"noopener\"> <b>Health Pros Say Discipline Is a Must for Success\u2014Here\u2019s How to Cultivate It<\/b><\/a><\/p>\n<p><span style=\"font-weight: 400;\">That said, if you can\u2019t seem to roll out of bed for a walk every single morning, remember that activity at any time of day is better than none. \u201cThe best time of day to exercise is the time that aligns with your schedule, whether that&#8217;s the same time each day or not,\u201d says intuitive eating coach and personal trainer <\/span><a href=\"https:\/\/pam-moore.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Pam Moore<\/span><\/a><span style=\"font-weight: 400;\">, C.P.T. So if sometimes your morning walk turns into an evening walk, don\u2019t sweat it.\u00a0<\/span><\/p>\n<h2><b>4. you May sleep better later on<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We tend to think of our bedtime ritual as having the most impact on a good night\u2019s rest\u2014but our morning habits can result in better Zs as well. A daily walk in the AM air sets you up for better sleep in several ways.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, the vitamin D you\u2019ll rack up on an outdoor walk is a boon to your nighttime shut-eye, as higher vitamin D status is correlated with a <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213953\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">lower likelihood of sleep disorders<\/span><\/a><span style=\"font-weight: 400;\">. Morning exercise might <\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/JP276943\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">regulate your circadian rhythm<\/span><\/a><span style=\"font-weight: 400;\">, too, making you naturally more alert in the mornings and then more tired at night. Besides, exercise at any time\u2014whether morning, noon, or night\u2014is a well-established route to <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">improving overall sleep quality<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also worth noting, especially if you\u2019re hesitant to set that early alarm: By putting you in a solid groove for sleep, starting a morning walk routine may ultimately make it easier to get up and at \u2018em in the mornings to come. Sleep well tonight and you\u2019re more likely to wake up ready to lace up tomorrow.<\/span><\/p>\n<h2><b>5. It could lower your blood sugar<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Got blood sugar issues? A morning walk could be one key to getting your glucose in the black. Several studies have examined how stepping out early in the day affects blood sugar levels\u2014with intriguing results. One small <\/span><a href=\"https:\/\/diabetesjournals.org\/care\/article\/36\/10\/3262\/30770\/Three-15-min-Bouts-of-Moderate-Postmeal-Walking\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">2013 study<\/span><\/a><span style=\"font-weight: 400;\"> in the journal <\/span><i><span style=\"font-weight: 400;\">Diabetes Care<\/span><\/i><span style=\"font-weight: 400;\"> found that a sustained habit of a 15-minute morning walk (in this case after a meal) significantly improved 24-hour measures of glycemic control in older people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, it appears that walking after any meal (not just breakfast) can steady blood sugar.<\/span> <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00125-016-4085-2\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research from 2016<\/span><\/a><span style=\"font-weight: 400;\"> concluded that people with type 2 diabetes had better blood sugar control when they walked briefly after each meal. Pro tip: Walking for short times after each meal was even more effective than taking a single long walk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So if your main motivation for getting moving is to get your blood sugar in check, consider a morning stroll <em>after<\/em> a balanced breakfast.<\/span><\/p>\n<h2><b>What if you\u2019re not a morning person?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">We get it: Not everyone is bright-eyed and bushy-tailed in the morning. If you\u2019re the \u201cbut first, coffee\u201d type, there <\/span><span style=\"font-weight: 400;\">are<\/span><span style=\"font-weight: 400;\"> steps you can take toward making an AM walk a more pleasurable prospect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step actually starts at nighttime. \u201cSee your bedtime routine as a way to set you up for a successful tomorrow,\u201d says Moore. \u201cThat means going to bed early enough to get enough sleep before your alarm goes off, setting your workout clothes out the night before, and getting your coffee set up.\u201d She also recommends visualizing yourself waking up at your intended time and imagining how good it\u2019ll feel to start your day with some movement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another possibility: Recruit a friend. \u201cIt&#8217;s a lot harder to bail on a friend or neighbor than it is to bail on yourself,\u201d Moore notes. Or, if you don&#8217;t have a local walking buddy, consider setting a regular walking phone date with a long-distance friend. \u201cYou could also try walking to a destination, like a coffee shop you&#8217;ve been wanting to try or a beautiful place where you can sit for a minute and relax and enjoy the scenery before heading home,\u201d she suggests. Soaking up some beauty along the way will amplify your walk\u2019s one-two punch of physical and mental benefits.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Health and wellness gurus love to talk about morning routines\u2014and it makes sense. How you start your day surely has an impact on how you feel come lunchtime (and even bedtime!). There\u2019s no shortage of healthy ways you can choose to start your day, from sitting down for a guided meditation to quietly sipping your<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/health-benefits-of-a-morning-walk\/\">Read More <span class=\"screen-reader-text\">5 Health Benefits Of Going For A Morning Walk<\/span><\/a><\/p>\n","protected":false},"author":260,"featured_media":30028,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[286,4,5,9],"tags":[],"class_list":["post-30021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-health","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Health Benefits Of Going For A Morning Walk | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Don&#039;t underestimate the humble morning walk! 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