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Home arrow Fitness arrow Walking arrow Morning Walks: 10 Benefits and Reasons to Start

Morning Walks: 10 Benefits and Reasons to Start

Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: October 21, 2022
10 min read 1771 Views 0 Comments
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Exercise is one of the best things you can do health-wise. Today’s topic is all about morning walks. Our focus will be on the benefits attached and why you need to start. So stay glued as we walk through them!

morning walk

Walking is a simple and convenient way to get exercise. It requires no special equipment or training; you can do it every day and almost anywhere. 

Although any time of day is good for walking, many people opine that morning walking is the perfect way to start their day and enjoy some special benefits.  

For one thing, taking a morning walk can jump-start your day and help you feel more alert and energetic. Likewise, going on regular morning walks will positively influence your physical and mental health.

That is why, in today’s article, we take an in-depth look at the reasons and benefits of a morning walk. We will also provide answers to some common questions about walking in the morning.

Is It Better to Walk in the Morning or in the Evening?

Walking is a great way to get some exercise and fresh air, and there is no wrong time of the day to go for a walk. However, if you are trying to decide whether it is better to walk in the morning or in the evening, there are a few things to consider.

For starters, morning walks can help you start your day with some peaceful time outside, surrounded by fresh morning air, and they can also give you a boost of energy to help you power through your morning routine.

It also allows you to soak up much-needed vitamin D. However, if you are not a morning person, walking in the evening might be a better option for you. Evening walks are a great way to wind down after a long day. 

They can help you clear your head and can even improve sleep quality. That is because, combined with your daily routine, it tires your muscles out, allowing you to fall asleep faster for longer. 

In addition, walking daily, even for just 30 minutes, positively affects your overall health and fitness levels. Ultimately, the best time to walk is whenever you can fit it into your schedule. So if you want to improve your health, start walking daily at a time that works for you.

Is It Better to Walk Before or After Breakfast?

There is no definitive answer to the question of whether it is better to walk before or after breakfast. For one thing, both offer exciting benefits that can appeal to your psyche. 

Walking before breakfast has some unique benefits. First of all, it jump-starts your metabolism and helps you burn more calories and body fat throughout the day. Additionally, walking on an empty stomach helps your body absorb oxygen, improving energy levels.

However, there are also some advantages to walking after breakfast. For one thing, you will have more energy because you will have already eaten. Additionally, walking after a meal can help your body digest food better, absorb nutrients, and lower blood sugar levels.

Which is better? It depends on your individual needs, preferences, and schedule. For example, walking before breakfast is an excellent option if you’re looking for a way to boost your metabolism or burn more calories. 

On the other hand, walking after breakfast may be the best choice if you want more energy for your walk or to help digest food.

What to Eat Before Walking in the Morning?

As we pointed out earlier, your walks can go one of two ways: walking before or after breakfast. If you are one to walk after having breakfast, knowing what to eat becomes important. That is because the food you eat has a direct influence on your health and walking performance.

For starters, eating something that will give you sustained energy throughout your walk is essential. A healthy diet high in protein and healthy fats will help keep your blood sugar levels stable and prevent you from feeling tired halfway through your walk. 

On that note, your diet should contain fatty fish, lean meat, avocados, nuts, yogurt, olives, tofu, soy milk, peanut butter, pumpkin, eggplant, and a host of fruits and vegetables.

You also want to eat something that will improve your lung capacity. Whole-grain bread, yogurt, a small bowl of oatmeal with fruit, and a green smoothie are all good options. That way, you can transition from brisk walking to longer walks without the onset of fatigue.

Likewise, consider something that will help you burn more calories. A little bit of caffeine before your walk can give you the boost you need to power through and burn more calories. After all, you want to ensure you have enough energy to power through your walk and get the most out of it.

That brings us to another vital part of your morning walk routine: hydration. The rule of thumb is to drink water before, during, and after your walks. This is very important when doing more than a brisk walk

Drinking lots of water or high-electrolyte fluids is critical for improved health and performance. Water helps regulate body temperature, improve blood oxygen circulation, lubricate the musculoskeletal system, and expel waste.

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It covers many personalized walking programs, meal prep, and nutrition guides designed for users who want to walk back to health. That includes promoting weight loss, mental clarity, etc. The only requirement is that you answer a minute-long quiz.
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10 Benefits of Walking in the Morning

Having looked at the difference between morning and evening walks and walking before or after breakfast, here are 10 sure benefits of walking in the morning.

#1 Improves mental health

Taking a walk every morning will produce some excellent mental health benefits. According to a study, people who go on regular walks tend to develop better emotional health compared to those who are not consistent with exercise. 

That is because it sparks the release of endorphins and serotonin, which are chemicals in your body that nurture happiness. As such, routine morning walks will positively influence self-esteem, depression, anxiety, stress, and mood.

Research also indicates that walking and other similar exercises actively help with improving cognitive function, concentration, problem-solving, and memory protection by supplying the brain with more oxygen and blood.  

#2 Keeps the heart healthy

About 35% of the mortality cases from heart disease happen due to extreme physical inactivity. So with every step you take, a morning walk is one of the best exercises for improving cardiovascular health.

According to the American Heart Association, walking at a brisk pace for at least 30 minutes reduces the risk of cardiovascular diseases like stroke and heart failure by 35%, and it works in multiple ways.

For starters, walking improves blood circulation and lowers blood pressure. It also levels heart rate and cholesterol levels, keeping blood vessels free from plaques.

#3 Promotes weight loss

Experts reveal that obesity is one of the leading causes of health problems. However, you can lose significant body weight by taking regular morning walks. This involves burning more calories than you consume, and it is possible to do so without going on any fad diet. 

According to the CDC, you can maintain a healthy weight by doing a minimum of 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise weekly, or an equal mix of both. 

At the very least, you can burn 107–159 calories walking at 3.5mph for 30 minutes.

#4 Eases joint pain

Compared to many other aerobic activities, walking is relatively low-impact, which means you gain important benefits without the added stress on your musculoskeletal system (your ankles, knees, and hips tend to receive more of the brunt). 

Likewise, the movement and compression result in joint and muscle lubrication, allowing more oxygen and nutrients to reach them. 

As you grow older, the benefits of morning walks become vital as it helps relieve arthritis pain and halts the progression of bone density loss and osteoporosis. 

When combined with stretching and strength training, your morning walk will improve flexibility and balance, allowing you to take on more intense workouts easily. 

#5 Reduces cancer risk

Going on a morning walk is an exciting way of reducing cancer risk. It also helps with managing cancer fatigue. 

There is enough evidence that regular walking can prevent ovarian, breast, kidney, and cervical cancers while boosting the sleep cycle in cancer patients. That is because an active lifestyle helps maintain a healthy weight, improve blood circulation, and improve immunity.

#6 Nurtures healthy skin

According to statistics, over 40% of adults suffer from vitamin D deficiency, and one of the best ways to turn that around is through sunlight exposure. The resulting vitamin D comes from a chemical process that involves the cholesterol in your skin. 

Vitamin D contains anti-inflammatory properties that halt the growth of acne, psoriasis, eczema, and vitiligo. It also prevents loss of moisture and skin dryness, giving you that glowing, youthful look. 

Going about your morning walk allows you to bask in the sun, increasing your chances of making vitamin D.

Aside from exposure to UVB rays, your skin benefits from regular walks due to increased blood and oxygen supply. 

The recommended dose of vitamin D for a person per day:

AgeMax (IU – International Unit)
0–7 months1,000 IU
8–12 months1,500 IU
1–3 years2,500 IU
4–8 years3,000 IU
8+ years4,000 IU

#7 Reduces Alzheimer’s risk

There is significant evidence that going on routine walks helps slow down cognitive decline. In addition, research shows that maintaining consistency in your morning walks will help increase brain volume and improve brain function come old age. 

This helps strengthen the brain’s resistance to mental illnesses such as dementia, Alzheimer’s disease, and memory degeneration. In fact, studies reveal that it is possible to reduce chronic mental illnesses like vascular dementia by as much as 70%. 

#8 Builds and tones muscles

Walking is an excellent way to build and tone your muscles, especially your lower body. However, like other cardiovascular exercises, you only pack on lean muscle. Still, you must understand that the frequency and intensity of your walks determine the size increase. 

To go around this, you can try walking on uneven grounds. But, if you do not have such leisure, you can challenge yourself by walking on an incline on a treadmill or up and down a StairMaster.  

#9 Improves digestion

According to research, walking after eating helps with digestion and weight loss. Since walking requires you to move up and about, your abdominal muscles receive a fair share of stimulation, which helps to ease digestion. In addition, the abdominal workout improves bowel movements and aids digestion. 

#10 Improves sleep quality

There is a relationship between healthy sleep hours and engaging in physical activity. That is because going on a morning walk boosts energy levels, allowing you to stay active throughout the day. 

The result is that your body becomes tired, prompting it to shut down faster. It also boosts the effects of melatonin, thus enhancing your nightly sleep.


How to wake yourself up when tired in the morning?

The best way to wake yourself in the morning is to set multiple alarms and not hit snooze.

Does walking in the morning give you energy?

Walking in the morning gives you a natural energy boost, allowing you to go about your day without feeling tired.

What is the best time in the morning to go for a walk?

You should schedule your morning walks for 5–7 AM.

Why is it harder to walk in the morning?

Most people find morning walks challenging because of the lingering effects of sleep.

A Word From Our Coach

It is easy to see how simple walking is. However, the best part of this exercise is that you gain lots of health benefits.

You get to lower high blood pressure, improve brain function, enhance lung health, and reduce the risk of cardiovascular disease while keeping joint pain on the sidelines.

Still, knowing when to go on your walk is just as important as taking the first few steps. That is because it allows you to plan and create a functional routine.

Regardless, you should not stress yourself about having the perfect exercise routine. Consistency matters more, so that is where your focus should lie.


Walking, in general, is an excellent, low-intensity exercise that offers numerous health benefits. Nonetheless, while this exercise is relatively simple, it is best to do it correctly. So create a schedule, get your gear, maintain proper posture, and eat right. 

Starting each day with a 30-minute walk is a great way to lose weight, lower blood pressure, improve blood sugar control, and reduce the risk of heart disease. Besides the physical benefits, you can improve your mental and emotional well-being, fighting off depression, anxiety, and stress.

So lace up your walking shoes and enjoy the sunrise as you take a morning walk!

Written by Isabel Mayfield
Isabel Mayfield is a certified yoga instructor with over 10 years of experience in the fitness industry. She is passionate about self-improvement and loves to help people improve their sense of self-worth through education and support in meeting their fitness goals.
The article was fact checked by Rosmy Barrios, MD
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Written by Isabel Mayfield
Fact checked by Rosmy Barrios, MD
Last update: October 21, 2022
10 min read 1771 Views 0 Comments

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