Another week and another dawn walk complete. Finishing up a busy week of work and training with a relaxing walk (before or after the morning coffee!), is a great way to wrap up the week.
A cold one in New Zealand, plenty of frost around and a perfectly clear and starry sky.
Let’s have a look at some of the benefits of an early morning walk. Is lacing up your walking shoes, stepping outside, and taking a deep breath of fresh, crisp air worth sacrificing the weekend lie-in? This isn’t just a moment of tranquillity; it’s the beginning of a routine that can transform your life.
Boost Your Physical Health
Kicking off your day with a brisk walk gives your heart a daily dose of TLC. It improves blood circulation, strengthens your heart muscles, and helps keep your blood pressure and cholesterol levels in check. This simple habit can significantly reduce your risk of heart disease and stroke.
Walking gets your heart rate up, which in turn helps to improve the efficiency of your cardiovascular system. This means that over time, your heart becomes more effective at pumping blood, delivering oxygen, and nutrients to your body more efficiently. Regular walking can also help in reducing bad cholesterol (LDL) and increasing good cholesterol (HDL), further promoting heart health.
A 30-minute brisk walk burns around 150 calories. Over time, these calories add up, making a significant impact on your weight management goals. Moreover, morning walks can help regulate your appetite, reducing cravings and promoting healthier food choices throughout the day.
Walking is a low-impact exercise that strengthens muscles and improves joint health. It’s especially beneficial for older adults, helping to keep joints flexible and reducing the risk of arthritis and other joint issues. The low-impact (but not zero impact) activity is important to retain bone density as we age. Weight bearing, low(er) impact activities should be done regularly to keep our bones and joints strong and healthy.
Walking helps to build and maintain the muscles in your legs, hips, and core, providing better support for your joints. This can help in reducing pain and stiffness, especially in individuals with arthritis. Regular walking also helps to increase the production of synovial fluid, which lubricates and nourishes the cartilage in your joints, keeping them healthy. Movement is important to restore and bring nutrition to areas that have poor blood supply, including many parts of the knee!
Improve your digestion with a morning walk. Movement stimulates ‘movements’ and enhances overall digestive efficiency. This means better nutrient absorption and fewer digestive problems.
When you walk, the movement of your body helps to stimulate your digestive tract. This can lead to more regular bowel movements and a reduction in gastrointestinal discomfort. Walking can also help in managing conditions like irritable bowel syndrome (IBS) by reducing stress, which is a known trigger for IBS symptoms.
Enhance Your Mental Health
There’s something incredibly soothing about the rhythm of walking. Combine this with the serenity of the morning, and you’ve got a natural stress-buster. Walking reduces levels of cortisol, the stress hormone, helping you feel calmer and more relaxed. Walking can be a great stress-reducer.
The rhythmic nature of walking can have a meditative effect, allowing your mind to relax and unwind. This can help in reducing anxiety and improving your overall mental well-being. Walking in the morning, when the world is quiet and peaceful, can enhance this calming effect, providing a sense of tranquillity that can set a positive tone for the rest of your day.
The triggered release of endorphins, the body’s natural mood lifters can can help combat depression, alleviate anxiety, and improve your overall sense of well-being.
Endorphins are neurotransmitters that act as natural painkillers and mood elevators. The release of endorphins during a walk can lead to a feeling of euphoria, often referred to as a “runner’s high.” This boost in mood can last for several hours, helping you to start your day on a positive note.
Want to boost your brainpower? Walking can help with improving cognitive function. It increases blood flow to the brain, enhancing memory, attention, and creativity. You’ll find that you’re more focused and able to tackle problems more effectively after a good walk.
The increased blood flow to the brain during walking provides it with more oxygen and nutrients, which can improve cognitive function. Studies have shown that regular physical activity, like walking, can help in preventing cognitive decline and reducing the risk of diseases like Alzheimer’s. Walking can also stimulate the growth of new brain cells and improve overall brain health.
Improving Your Lifestyle
Struggling with sleep? An early morning walk can help regulate your sleep patterns. It resets your circadian rhythm, making it easier to fall asleep at night and wake up refreshed in the morning. Keeping a regular sleep and waking pattern throughout the week is better than radically changing your sleep habits at the weekend.
Exposure to natural light during your morning walk can help regulate your body’s internal clock, or circadian rhythm. This can lead to improved sleep quality and a more consistent sleep schedule. Morning walks can also help reduce symptoms of insomnia and other sleep disorders, making it easier for you to fall asleep and stay asleep throughout the night.
Starting your day with a walk gives you a natural energy boost, increasing energy levels through the day. It improves circulation and oxygen supply to your muscles and brain, making you feel more energized and alert throughout the day.
Walking helps to increase the production of mitochondria, the energy-producing structures in your cells. This can lead to higher energy levels and reduced feelings of fatigue. A morning walk can also help in reducing the mid-afternoon slump, keeping you energized and productive throughout the day.
Routine and Discipline: Incorporating a morning walk into your routine promotes discipline and consistency. It sets a positive tone for the rest of your day, influencing other healthy habits like better eating and increased productivity.
Establishing a regular walking routine can help you develop a sense of discipline and commitment. This can spill over into other areas of your life, encouraging you to make healthier choices and stick to positive habits. A morning walk can also provide a sense of structure and purpose, helping you to start your day with intention.
Increase Social Connections
Walking with other like minded people can provide a chance to connect and communicate on a deeper level. It can also help in strengthening relationships by providing a shared activity that promotes mutual support and motivation. Morning walks can also be a great way to introduce children to the benefits of physical activity and establish healthy habits from a young age.
If you want to be even more social, participating in community walking groups can help you build social connections and create a sense of camaraderie. It can also provide a source of accountability and motivation, making it easier to stick to your walking routine. Engaging with your community through walking can also promote a sense of pride and investment in your local area.
Connecting with Nature
Early morning walks offer a chance to connect with nature. The fresh air, the sound of birds chirping, and the sight of the sunrise can provide a refreshing and invigorating start to your day, fostering a deeper appreciation for the environment. The quietness of the early morning really switches on and expands the senses, especially hearing.
Spending time in nature has been shown to have numerous mental and physical health benefits. It can reduce stress, improve mood, and enhance overall well-being. Walking in natural settings can also provide a sense of peace and tranquility, helping you to feel more grounded and connected to the world around you.
Reduced Pollution Exposure: Walking instead of driving reduces your carbon footprint. Plus, early morning air tends to be cleaner and fresher, giving you a healthier environment to exercise in.
By choosing to walk instead of drive, you are contributing to the reduction of air pollution and greenhouse gas emissions. This can have a positive impact on the environment and help in promoting sustainability. Additionally, walking in the early morning, when traffic is minimal, can provide a cleaner and more enjoyable experience.
Some Practical Tips for Starting a Regular Walking Habit
- If you’re new to morning walks, start slowly and begin with a manageable distance and gradually increase your pace and duration. It’s important to listen to your body and avoid pushing yourself too hard, especially in the beginning.
- Choose clothing appropriate to the weather. Multiple layers are a great option as the walk may start out cold, but you will soon start to warm up. Lightweight, breathable clothing and shoes to prevent discomfort and injuries.
- Dressing in layers can help you stay comfortable as the temperature changes throughout your walk.
- Depending on the weather and duration of the walk you may want to carry water. My rule of thumb is anything less than a 2hr walk in a known (low risk of getting lost) doesn’t need me to carry water. (Aside check out ‘Waterlogged’ by Tim Noakes). Drink water before and after your walk to stay hydrated.
- Stick to a regular walking schedule to make it a habit. Consistency is key to reaping the benefits of morning walks. Try to walk at the same time each day to create a sense of routine and discipline.
- Vary your route and incorporate different terrains to keep your walks interesting and challenging. Exploring new areas can also make your walks more enjoyable and prevent boredom.
- Pay attention to how your body feels and adjust your pace or take breaks if necessary. It’s important to prioritize your comfort and well-being, especially if you experience any pain or discomfort. Walking should be a restorative activity.
- Setting goals can help you stay motivated and track your progress. Whether it’s increasing your distance, improving your pace, or simply sticking to your routine, having clear goals can provide a sense of accomplishment and purpose. I prefer the goal of simply making walking a regular habit. Time,effort or distance aren’t important to me when walking - getting out there is the most important part.
- Ensure your safety by walking in well-lit areas, wearing reflective clothing if walking in low light, and being aware of your surroundings. It’s also a good idea to let someone know your route and expected return time, especially if you’re walking alone.