When you wake up in the morning, the movement might not be your first priority or the importance of a morning walk may not be on your mind. But starting your day with a walk can offer your body several health benefits.
‘The feel of the morning, as fresh as its name, has a lot more to offer than just the freshness. A walking experience in this very first time of the day is one of those benefits. All you need to do is just put on some sturdy shoes and start your way out towards your fitness. Be it the ease of your mind or your eyes, or some added advantage to your health, the morning walk is blessed with a plethora of them.
A morning walk may help improve your mental clarity and ability to focus throughout the day. A recent study found that amongst older adults, those who started their days with a morning walk improved their cognitive function, compared to those who remained sedentary. Walking may also help you think more creatively.
I have been diagnosed with Type 2 diabetes and advised morning walk by my doctor. He told me ‘ A simple act of walking on a regular basis can help you in weight reduction and in controlling your sugar level. Your entire body like the torso, legs, and arms and believe me 1000s of muscles work simultaneously while walking.’
He further said walking at any time is good but the best time for a walk is in the Morning and explained 6 major advantages of Morning Walk to me:
1. Ups your Metabolism
You might argue that walking is walking, regardless of what time of the day you choose to do it; and you wouldn't be wrong. However, a morning walk will up your metabolism for the entire day and keep you feeling energized and ready to take on anything. 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.
Air pollution is also on the lower side in the mornings before all the vehicular traffic chokes our cities with fumes; the air is cool & fresh, the chirping of birds gives a relaxing music to your ears.
2. Prevents major diseases :
Studies have shown that morning walk is extremely beneficial in preventing or reducing the symptoms of lifestyle diseases like diabetes, thyroid, hypertension. A combination of these diseases with high levels of triglycerides and low levels of High Density Lipoprotein (HDL) cholesterol leads to heart disease.
‘The prevalence of type 2 diabetes in India has reached epidemic levels. A recent study published in The Lancet Diabetes & Endocrinology journal says that almost 98 million Indians will suffer from Type 2 Diabetes by 2030.’ If you are suffering from diabetes, a 30 minute morning walk can help you get your elevated sugar levels under control. Walking helps cells utilize glucose in the bloodstream more efficiently.
Walking is a form of exercise. Exercise burns glucose resulting in more utilization of insulin. This in turn improves blood sugar levels and helps diabetics. Simple. Morning walks not only help patients manage their diabetes, but they also prevent the onset of diabetes in healthy people.
Walking 10,000 steps a day increases insulin sensitivity and reduces the Body Mass Index by one percent. Walking also lowers high blood pressure by improving blood flow in the body. Blood pressure control helps against hypertension. Walking just 30 minutes every day has a suppressing effect on hypertension. To keep these two diseases at bay, walk away.
Make sure you wear a proper pair of walking shoes to prevent injuries.
3. Morning walk burns excessive fat
A simple act of a morning walk on a regular basis can help you in burning the excessive fat stored in your body resulting in a reduction in weight. Morning walk may seem like a simple form of exercise when you compare it to gym routines or more intensive forms of working out. However, studies have shown that morning walks are very effective when it comes to burning fat. Morning walking can help get you back into shape by raising your heart rate and giving you a great cardio workout.
Morning walks are great to tone the muscles of your lower body like the leg muscles and glutes. Your entire body like the torso, legs, and arms and believe me 1000s of muscles work simultaneously while walking.’
4. Morning Walk Eases Stress Level and makes you alert :
‘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 several ways in which a morning walk eases your stress levels. For starters, the brisk exercise releases Stress Busting Chemicals and endorphins — a set of feel-good chemicals that dull pain receptors in the brain, sedate you and even give you feelings of happiness and euphoria. Happy hormones that give you a mood boost.
Studies have shown that walking briskly for 30 minutes to an hour has a significant positive effect on those suffering from depression. 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.
It would be better if you rope in a friend with you while you go for a morning walk. Have some conversation and keep mind fresh away from the daily problems.
5. Morning walk helps prevent heart disease :
Regular walking is the best and most natural exercise. 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. Regular walks for 30 minutes have shown to have a significant effect in cutting down the chances of a heart attack. Walking reduces blood pressure, reduces glyceride levels, and harmful LDL cholesterol. In fact, this golden 30 minutes of morning walk four or five times a week can keep you safe from strokes as well.
Wearing proper shoes, dress according to the walking is very important. Choose a smooth and comfortable route and avoid broken footpaths.
6. Morning walks and beauty benefits:
Regular morning walks besides being generally helpful in health improvement, will give you some exceptional beauty benefits as well. It slows down the aging process; gives your skin a healthy radiance bought on by improved blood circulation and improves hair quality.
Here I wish to answer a few questions which may come to your mind.
Q. Is Walking is gentle enough for people of all body types?
A. Pregnant? Morbidly obese? Arthritic? Walking is gentle enough for most people who have these conditions, doctors agree, and the activity can help ease the pain of chronic illness — even if you have to start off by walking just two minutes a day.
Q. Is walking affordable?
A. There's no gym membership, fancy exercise clothing, or even walking-specific shoes you need to start. You also don't have to be trained to learn how to walk properly. All you need are a pair of comfortable, supportive shoes!
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Q. How does a morning walk Improve Your Eyesight?
A. Morning Walking with bare feet on the green grass having overnight dew, not only favours you with the fresh feel, rather, is a great way to improve your eyesight.
Q. How does morning walk help lungs?
A.Daily morning walk increases lung performance and also relieves respiratory problems. It increases heavy breathing which fills the lungs with oxygen and increases the lung capacity, so it is a very good exercise for the lungs.
Q. How is morning walk helpful in Osteoporosis?
A. Morning walk increases the movement and friction of joints, which forms new joint lubricants and hence restricts joint locks. Morning Walk also slows down the degeneration of the bones and fights Osteoporosis.
Q. What does Morning Walk teach us?
A. A person who goes for a morning walk regularly has to get up early in the morning; thus it teaches us self- discipline
So friends, you must have noticed the importance of the morning walk for our physical and mental well-being. Hence, instead of worrying too much about your health, just take regular morning walks. As APJ. Abdul Kalam said, “if you want to shine like SUN, you have to burn like SUN” this thought comes to my mind when I go for it.
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A good attempt to notify various health benefits of morning walk. Its very simple exercise without any burden on ur pocket with abundant health benefits. Congrats.
ReplyDeleteThanks a lot for the encouragement sirji. Pls press the Follow button also...
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