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The Ultimate Guide to Benefits of Morning Walk


Exercise is must if you want to live a healthy lifestyle. But, if you do it for short periods, then it is of no benefit. You should maintain consistency in your routine.

It helps you to lose weight and keep many other diseases, such as blood pressure, depression, anxiety, and blood circulation under control. I recommend you to do physical activity for at least 30 minutes daily. The best option is the morning walk.

In this article, you will learn what preparation and precautions you need to follow to get the maximum benefit from the morning walk.

The ultimate guide to the benefits of morning walk

The ultimate guide to the benefits of morning walk

How to Get Ready for Walking?

Precautionary steps you should consider before you begin your walking routine:

  • Set your morning alarm at least half an hour earlier so as not to miss your daily walk routine.
  • Chose a place for walking carefully. It should neither be isolated from the surroundings nor too congested.
  • Whenever you exercise, take precautions to safeguard yourself.
  • Go for a walk during sunrise or sunset, or at night when the heat is low.
  • Wear comfortable clothes and avoid wearing body-hugging clothes.
  • Always carry a water bottle to stay hydrated.
  • Do not wear jewelry.
  • Walk-in groups if you are worried about your safety.
  • Try to find a walking partner. Working together keeps you motivated.
  • Always inform someone before leaving.
  • Carry a means of communication with you if you get stuck in some emergency.
  • Be attentive to what is going around you while walking.

Before you start walking, do some warm-up and stretching exercises. Keep in mind the following points:

  • Stretch according to your body’s capability.
  • Breathe properly.
  • Exercise slowly.

During walking, keep in mind the following points to prevent injuries and gain maximum benefit:

  • Your toes should point in the forward direction while walking.
  • Touch the ground with your heel first with every step. It is required to balance your body weight.
  • The movement of the arms should be natural.
  • Keep your chin high, shoulders straight, and avoid looking at the ground frequently.

Benefits of Doing Morning Walk

Benefit #1: Calming effect of nature

In the morning, the calmness and quietness of nature are always at their best. The soothing effect of the rising sun reduces stress and relaxes the mind.

The natural music of the rustling of leaves and chirping birds acts as if you are undergoing a meditative therapy session.

There is peace all around, and it appears that the world has come to a standstill. Enjoy this time before you get busy with your daily chores.

Benefit #2: Stay fresh, fit, and healthy

After a morning walk, you feel fresh and energized. The hormones named endorphins are released that travel throughout the body and boost your energy levels. You feel fresh throughout the day.

Benefit #3: Plan your day effectively

The silence of nature has a calming effect on your mind. You can plan your day and activities in a much better way. While walking, you have enough time to plan your day. You can think about what you want to accomplish today and prioritize your tasks.

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Benefit #4: Improved blood circulation

The morning walk accelerates blood circulation. More oxygen gets into your body that keeps your lungs healthy and also aids in getting rid of the toxins.

Benefit #5: Helps to lose weight and makes your body disease-free

Walking for only 30 minutes each day keeps your body healthy. It reduces the risk of joint pain, diabetes, heart attack, weight gain, stress, anxiety, insomnia, etc.

The amount of calories burned during walking is not the same as those burned while running. It gradually burns calories and aids in weight loss.

Benefit #6: Enhances your creativity

Morning walk enhances creativity because when you enjoy, a dopamine named hormone is released. It is responsible for thinking creatively.

There is a flow of ideas, and you can find better solutions to a problem.

Benefit #7: Strengthen Your Muscles

Walking at a moderate pace strengthens the muscles of your legs.

Best Time for a Morning Walk

While going for a morning walk, you always think about whether to go before or after breakfast? Walking at what time will help you lose weight?

There is no specific research result for this question.

It depends on your body type. If your body feels comfortable walking empty stomach, go before having your breakfast. If you feel good after eating a snack, such as a fruit or a smoothie, opt for walking after breakfast.

But, make sure you eat a healthy breakfast and keep yourself hydrated all the time.


Now you know that even a short morning walk offers various health benefits. It uplifts your mood. You feel energized throughout the day and have a good sleep at night. So, take out time and go for it. You do not have to walk for hours, even thirty minutes a day is enough.

If you are suffering from some disease, then consult your doctor before beginning a new exercise routine.

Will you go for a morning walk now and chose it over the gym?

Share what you think about the morning walk in the comments below.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Preeti Shah


Preeti Shah (author) from Delhi on December 24, 2020:

Yes! You are right Amit.

Everyone should give priority to their health.

Amit Masih from Jaipur, India on December 24, 2020:

After reading this article, those who do not manage to get up early for their morning walk, will get up on time and take a morning walk.

I also fall in the same category :d :d

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