7 Health Benefits of Morning Walk

Ever wonder what motivates those crowds of people who slip out of their homes every day at dawn cracks and head out quickly for their morning walk? Okay, they're clearly on the right track, as research shows that while exercising at any time of the day is beneficial; getting the cardio rhythms up and going early in the morning gives your mind and body some added benefits. We take you through all the reasons why you should shrug off your lethargy and go for that morning walk.

The best part of integrating a morning walk into your daily routine is how simple it can be. There is no costly fitness centre membership to purchase and no big rejuvenation of your schedule required; all you need to get going on your morning walks is some inspiration and a decent pair of trainers! So, are you all set to shake off your sedentary sloth and join the morning walker brigade?

• 1. Benefits of morning walk
• 2. Morning walks prevent lifestyle disease
• 3. Morning walk keeps sugar levels under control
• 4. Morning walk melts away body fat
• 5. Morning walks improve mental well-being
• 6. Morning walks make the heart stronger
• 7. Morning walks make you look and feel better

1.Benefits of morning walk

You might argue that walking is walking, no matter what time of day you choose to do it, and you wouldn't be wrong. However, working on a cardio sweat with a morning walk will boost your metabolism for the whole day and keep you feeling energized and ready to take on anything. Also, taking the morning walk habit is easy because there are fewer disruptions to distract you from your daily routine. Studies also say that endurance levels are higher in the mornings than evenings so you will be able to push yourself more and burn more calories during a morning walk than at some other time of the day.

Tip: Air pollution is also on the lower side in the mornings before all the vehicular traffic chokes our cities with fumes; the temperatures are on the lower side as well so mornings are the most comfortable time to exercise outdoors.

2. Morning walks prevent lifestyle disease

Studies have shown that morning walking is extremely beneficial in the prevention or reduction of symptoms of lifestyle disorders such as diabetes, thyroid, hypertension. A combination of these diseases with high levels of triglycerides and low levels of HDL cholesterol leads to a metabolic syndrome that predisposes one to heart disease.

3. Morning walk keeps sugar levels under control

The prevalence of type 2 diabetes has reached epidemic rates in India. According to a recent report published in The Lancet Diabetes & Endocrinology Journal, almost 98 million Indians will suffer from Type 2 diabetes by 2030. If you are suffering from diabetes, you could get your elevated sugar levels under control with 30-minute walks every morning. Walking helps cells utilize glucose in the bloodstream more efficiently. Diabetes can also be controlled by reducing one's weight by at least 10 per cent and here too calorie-burning morning walks are a huge help.

Tip: Make sure you wear a proper pair of walking shoes to prevent injuries.

4. Morning walk melts away body fat

Morning walks may seem like a very easy form of exercise when you compare them to gym workouts or more intensive workouts. Nevertheless, studies have shown that morning walks are very effective when it comes to fat burning. In fact, low-intensity exercise like walking burns 60 per cent of calories from fat. While high-intensity exercises may give you better fat loss results overall, morning walking can help get you back into shape by raising your heart rate and giving you a great cardio workout.

Tip: Morning walks are great to tone the muscles of your lower body like the leg muscles and glutes. It can also tighten your core if you maintain a good posture while walking.

5. Morning walks improve mental well-being

Besides being a great way to get some exercise right at the start of your day, morning walks also make you feel happier and set a positive tone for the rest of the day. There are a number of ways in which morning walk improves your mental well-being. For starters, the brisk exercise releases endorphins — happy hormones that give you a mood boost; the rush of energy revs you up for the rest of the day, and studies have shown that walking briskly for half an hour to an hour has a significant positive effect on those suffering from depression. Walking can also help protect your memory and improve your cognitive skills. The rush of oxygen and blood to your brain when you walk makes your brain alert and improves brain function. In fact, as far as brain function is concerned, walking has more significant benefits for people over the age of 60, preventing age-related memory decline and degeneration.

Tip: Make your morning walk a happy experience by roping in a friend. Catch on some conversation while you aim to reach your fitness goals together.

6. Morning walks make the heart stronger

Stave off heart problems by going for your morning walks regularly. According to the American Heart Association, you can reduce your risk of getting heart disease and stroke by walking briskly for 30 minutes every day. That's all it takes to lower blood pressure, reduce triglyceride levels and harmful LDL cholesterol. In fact, this golden half an hour of morning exercise four or five times a week can keep you safe from strokes as well, says a report by the University of South Carolina.

Tip: If you are walking outdoors choose a route that is smooth and comfortable to walk on. Avoid broken footpaths and pothole-ridden roads.

7. Morning walks make you look and feel better

Regular morning walks to improve your overall health parameters and as a result, you may find yourself popping fewer meds than you used to. In fact, experts say that going for regular morning walks may make you live longer by a year. Walking improves blood circulation and oxygen supply in the body and it leads to better immunity.

Tip: Besides general health improvement, making morning walks a part of your daily schedule will give you some awesome beauty benefits as well. It slows down the ageing process; gives your skin a healthy radiance bought on by improved blood circulation; and improves hair quality.