Like it’s said, ‘an apple a day keeps the doctor away,’ so does ‘a walk a day keep diseases at bay’! There’s nothing like a pleasant early morning walk. You will only reap the benefits of morning walk if you give yourself the pleasure of indulging in it daily. Most doctors advise a walk a day, as it is one of the simplest ways to fight many diseases and ailments. It is a wonderful way to exercise for people of all ages. It also helps obese and overweight people to lose weight. And don’t you think it’s a great excuse to meet your neighborhood buddies every morning. A little gossip and chit chat won’t do you any harm. A walk may sound like a simple thing to do, but the benefits of morning walk are aplenty. Try it and see for yourself.  While on this topic, let’s do a rundown on the benefits of the morning walk to encourage you to take the step to live a longer and more fruitful life.

Some of the Benefits of Morning Walk

• Postmenopause, the estrogen hormone in a woman, increases, intensifying the risk of breast cancer. However, daily walking can decrease the estrogen hormone giving little room for the dreaded disease.
• A walk in the morning substantially reduces cholesterol levels. It also maintains the serotonin level, which keeps high blood pressure and stress in control.
• An hour-a-day walk will help you get rid of excess weight by 5 – 7 kgs. It fights not only obesity but also heart problems and high blood pressure.
• Walking encourages movement in joints that create fresh joint lubricants, reducing joint stiffness. It delays the deterioration of bones and helps fight osteoporosis.
• Daily walking is exceptionally beneficial for those suffering from short breaths. It produces heavy breathing and fills the lungs with oxygen, thereby enhancing the functioning of the lungs.
• The T-cells that slow down the AIDS virus are also shown to have increased with walking.
• Walking enhances the circulation of blood and also muscle flexibility
• Walking is a great defense when it comes to your fight against diseases.
• Walking quickens the secretions of the adrenal gland, a sure shot stress-buster.
• The crisp morning air helps refresh and revive your mood, energize your body, and soothe your mind. And you can be confident for the rest of the day.
• Regular walking hastens blood supply and oxygen to the brain, which results in appropriate brain functioning, memory, and mental alertness. Walking is also excellent for older people as it increases the volume of the brain, thereby enhancing its functionality.
• Pregnant women can gain a lot of benefits from a morning walk. Changes in the body occur due to irregular hormone levels, which can be modulated by morning walks. Gestational diabetes, which is also quite common in pregnant women, can be checked with the habit of walking. Walking is also extremely beneficial to prevent tightening of the uterus, which sometimes leads to abortion. All these things help prevent miscarriage in a woman.
• Studies have revealed that consistent walking daily can help prevent dementia and Alzheimer’s up to 54% in the elderly. Better late than never! Start early.
• As per skin specialists, any training that enhances blood flow can boost the glow on your skin. The simplest of all exercises is walking. It hinders the signs of aging, like wrinkles and fine lines. Other skin ailments like spots, zits, blackheads, etc. are also prevented due to the right blood circulation. So, get your radiance back with your early morning walks.
• As walking maintains the hormone balance and enhances blood flow to your body, it results in a healthy mane. It prevents hair loss, replacing it with a radiant and beautiful crowning glory. So why not take that morning walk pronto.
• The best way to de-stress is to walk every morning. It helps to soothe the mind, and at the end of the day, you can fall asleep quickly and awaken fully rested.

What Is the Necessity of a Morning Walk?

•  For one, the morning air is devoid of pollution. The air is filled with oxygen, so vital for the healthy functioning of the body. And a well functioning metabolism shields against any disease that can come against you.
• Being rich in oxygen, the morning air has more negative ions, which help you feel rejuvenated. The air around beaches, waterfalls, and forests are comparatively fresher and more relaxed as they are packed with negative ions. That’s the reason one feels recharged after a holiday. It would do you a world of good to pile on the benefits of morning walk and inhale the pure air as much as you can.
• It could be an excellent prospect to walk if you are suffering from heart issues. Studies have shown that a brisk half-hour walks every morning can help lower blood pressure, thereby reducing stroke and heart disease. Hypertension can also be prevented, and triacylglycerol levels can be reduced when you take your morning walks diligently.
• One of the most common diseases of the day is diabetes. However, this disorder can be reined in by regular practice of morning walks. Regulars who go to walk daily vouch that just a thirty-minute walk can help manage insulin in Type 2 diabetes while it can also improve blood sugar control. It makes the muscle cells consume more glucose and maintain a proper BMI (body mass index) by burning unnecessary body fats. The benefits of morning walk are huge.
• Depression is a massive issue today with so many people, including, school going kids, young adults, and even mature people suffering from this malady. It should not be taken lightly as it often leads to death. However, here’s the good news! One of the benefits of morning walk is that the natural endorphins that eradicate pain can circulate throughout the body. Persons suffering from depression have observed that walking up to 30 minutes to a full hour per day have substantially improved their state. Scientific American states that a weekly walking of 200 minutes can make you feel positive and more energetic.

Tips For the Best Benefits of Morning Walk

You cannot wake up a morning and decide to go for a walk in your nightdress. You have to dress appropriately, wear the right gear. The items you need for your walk in the morning are:

• Wear cool and comfortable clothes in summers such as a sports tee, sports Bra, compression leggings or shorts and suitable warm, but light clothing in winter. You should in no way miss your hat and sunscreen.
• A hairband to keep those tendrils and strays away from your face.
• A bottle of water, so you don’t get dehydrated. Preferably drink some water before your walk and after your return.
• Fitband, if you need to monitor the steps covered or your heartbeat, etc
• A pair of comfortable and weightless walking shoes with adequate support and thick comfy cotton socks. However, according to Sri Balaji Action Medical Institute, Delhi, walking on grass barefooted accelerates the nerve endings and assists your body in maintaining its equilibrium. Further, the green color of the grass, sunlight and fresh air release hormones that calm your body and mind enabling you to unwind
• To burn more calories, you need to change your speed while walking. Around 20% extra calories are burned when you fluctuate your speed as opposed to walking at a fixed pace. You can even choose a curved stretch for your walk instead of a straight one to speed up your calorie-burning rate.

Your steps should be in a rolling style, i.e., heel to toe. Begin your walking schedule in stages, say a 20 min walk, increasing it steadily as you get accustomed to it. Three times a week will be quite beneficial unless you’re on prescription walks. Maintain a proper stance with your chin parallel to the ground and your arms moving sideways. Make sure your elbows are near to your torso. Check out your route before you start on your walking routine. Make sure it is compatible for walks – neither too lonely nor too congested. It should have the least amount of traffic. There can be nothing better than walking by a pool or lake surrounded by greenery. It will give you more benefits of morning walk than anything else. Just the thought of being in the midst of such beauty and serenity should nudge you out of bed every morning.

Set your alarm at a convenient time. Make sure you’ve had a healthy sleep the night before. If you intend to go for a real ‘early morning’ walk, then you should sleep earlier than usual at night to get up in time, not feeling drowsy. Music, as always, is a superb healer. You can equip yourself with some relevant soothing music to keep you occupied while walking. Before setting off on your morning walk, have some breakfast drink or a light snack. Don’t venture out on an empty stomach as your body has been fasting the whole night through. A morning walk may not be your cup of tea. You’ve never given it a thought, but now the doctor has recommended a daily morning walk for reducing the extra weight you’ve accumulated. Don’t be wary! There are ways you can make your morning walks more exciting and fun. With the ideas cited below, you can pack in a punch with the benefits of morning walk you’ve never known before.

• Instead of your usual route, look for new spots. A park perhaps, with children playing around and moms sitting and gossiping. Taking in these sights will also add color to your walks.
• Challenge yourself to finish the desired route within a particular time slot and set a target to finish a bit faster the next day. This can be done every day until you reach your goal.
• Play treasure hunt. Look around for colorful pebbles, baubles or stones, partially broken and cracked items that you can take home and recreate into beautiful works of art.
• Who knows you may even come across someone you can help on your path. A child who’s just taken a tumble, a senior citizen who may be unable to get up from their bench. By doing this, you will not only be helping someone, but you will get so much satisfaction out of it to make your day.

People can give you a host of reasons to take that morning walk, but you need the motivation to do that. It’s a challenge when you are the couch potato type. However, there are ways to motivate the self, and you’ll soon find yourself crossing the 10k line or even a marathon walk.

Motivating Hacks to Get You Stockpiling the Benefits of Morning Walk

Shape Up – Outline a shape-up walking plan.  It’s only when you feel the difference in the vitality of your muscles and endurance power, will you know what it’s like to get into shape, and you won’t want to stop.

Walking Buddy – Walking with a companion can enliven the otherwise drab daily walk routine. The joy of meeting up with your friend can push you off the bed, come hail, storm, or fair weather.  You can share jokes, music, and conversation while on the move. In case you don’t have a walking partner, you can always find one from a local club, fitness club, or just someone you invariably cross paths with every morning.

Maintain a Walking Journal – Monitor your walking steps, mileage, and timings in a journal. It could be a book, your laptop, or an app. Gauge your improvement weekly and set a target. You’ll soon find yourself walking, determined to achieve your goal.

New Clothes and Shoes – Don’t you love it! When you buy yourself that neat pair of leggings or shorts or that trendy sports bra with those pair of smart shoes, you don’t want to stay hidden.  This is just the thing that will get you outdoors.  Dress seasonal, and you’ll have the park or sidewalk giving you admiring glances for your immaculate dress sense.

Web Walking – Virtual Walk is an app that monitors your walking while you finish portions of a chosen path.  Viewing your progress daily will keep you devoted to your walk regime.

One of the best ways to kick start your day is by taking a morning walk. Once it gets ingrained in you, you will begin to feel confident, positive, healthier, peaceful, and overall upbeat. So, hurry! Don’t waste a moment. Now is the time, and today is the day towards that walk to perfect health. All the best!