The mental and physical benefits of walking.
In Irish fashion news, we take a look at the benefits that walking every day can have on your health. We all have those mornings when we walk up feeling a little sluggish.
And on those mornings, movement is the last thing on our minds. However, starting your day with a little exercise can give your body a number of health benefits. So, it might be time to take yourself on a walk as part of your morning routine.
After all, physical activity does not have to be complicated. A brisk walk is enough to enjoy a healthier life. It is perfectly okay to start out as an average walker and then work your way up to walking faster and further.
Walking can be a great way of getting some aerobic activity, improve your heart health and increase your endurance. All while burning some calories as well.
But it is not just the physical benefits that make walking so great. It can also help to boost your mood, concentration, memory and creativity. If you want to know the top benefits of starting your day with a walk, keep on reading.
Boosts Your Energy
Have you been feeling tired lately? Starting out your day with a walk can help give you the energy boost you are looking for. And this is especially true if you walk outdoors.
People who spend just 20 minutes walking outside have more vitality and energy than those who walked inside. And some research shows that just 10 minutes walking on stairs gives more energy that a cup of coffee.
So, the next time you need an energy boost or feel tired when waking up, maybe try taking a walk.
Improves Your Mood
Walking in the morning does not just come with physical benefits. There can be mental benefits to walking too.
Walking might be able to:
- Help improve self esteem
- Boost your mood
- Reduce stress
- Reduce anxiety
- Ease symptoms of depressing
- Reduce symptoms of fatigue
So, try to get in a 20 minute or 30 minute walk ever morning at least 5 days a week.
Completes Your Exercise Activity For The Day
It is recommended that we get around 150-300 minutes of moderate exercise a week. But sometimes, life gets in the way and we can neglect our fitness goals.
A major benefit of walking in the mornings is that you complete your physical activity for the day. And this is before any work, family or school obligations. So, try to incorporate walking for 30 minutes ever morning to conquer your exercise goals.
It Might Help Your Weight Loss Goals
Wanting to lose some weight in 2022? Walking might be able to help you out with your weight loss goals. Walking at a moderate pace for just 30 minutes can burn up to 150 calories. So, if you combine that with a health diet and strength training, you might find yourself closer to your weight loss goals.
It Can Prevent And Manage Health Conditions
In case you do not know by now, walking can have huge benefits to your health. As well as boosting your immunity, it can also prevent and help manage various health conditions.
Walking for just 30 minutes a day can help reduce the risk of heart disease. Also, if you are living with diabetes, walking might be able to help you reduce your blood sugars. And it can also help reduce your risk of cardiovascular disease and certain cancers.
As walking can get your body, particularly your legs, moving, it can help strengthen your muscles over time. But for the best results, try to walk at a moderate pace. Also, don’t be afraid of shaking up your routine and climb stairs, walk up and down some hills. Or you can walk on an incline on your treadmill.
Throwing in some exercises like squats or lunges a few times a week can also strengthen your legs and improve muscle tone.
Improves Your Mental Clarity
Your daily morning walk can help your ability to focus throughout the day. So, it can be just what you need to start thinking more clearly. Walking might also help you get those creative juices flowing.
It can open up a flow of ideas and help you solve your problems better and quicker. Especially if you are used to sitting all day or being sedentary. And this is especially the case if you walk outside.
O, the next time you have a morning meeting or brainstorming session, try and take your co-workers with you on a walk.
Helps You Sleep
Doing some light exercise like walking first thing in the morning can help you sleep better at night. So, if you have been suffering from insomnia, try incorporating morning walks to see if they make a difference.
Allows You To Beat The Heat
There is a major benefit to walking in the summertime. You will be able to fit in your exercise before it gets too warm. Just be sure to drink plenty of water before and after your workout. This way, you stay hydrated and energised. Bring a bottle of water with you on your morning walks.
You Make Healthier Choices Throughout The Day
After a walk, you will feel energised and less sleepy. This will set you up to make healthier choices throughout the day.
As your energy drops, you are more likely to turn to comfort food or energy boosters. When you walk in the morning, you feel inspired to reach for healthier options throughout the day.
How To Make A Daily Walk Part Of Your Routine
Much like anything you do, preparation is key. So, make sure that you set out your clothes the night before. Leave your trainers by the door so you do not waste time looking for them in the morning.
Try setting your alarm 30 minutes earlier so you have time for a walk. You can just walk around your neighbourhood or follow a nature trail. Or find a friend that can walk with you. This will motivate you to continue walking each morning.
If you do not have time in the mornings, make walking part of your commute. Get off the bus a stop or two earlier and walk the rest of the way. Or park further from your workplace so you can walk to your car.
Should You Have Breakfast Before Or After?
As some people walk in the mornings, they often wonder about when to have breakfast. Research is mixed on whether skipping breakfast can increase metabolism or help you lose weight faster.
While some research shows that exercising on an empty stomach help burn fat faster, more research is needed.
So, in the meantime, it depends on your body. if you feel fine taking a walk before eating, that’s okay. Or you might find that you feel better when you have something small before your walk. This could be a small snack like a banana.
Either way, you should always eat something after your walk. So, make sure to have a healthy breakfast and drink plenty of water.
Try Using Some Hand Weights
If you are looking to shake up your walk routine, why not add some weights? It is the perfect way to combine both cardio and strength training.
But while using weights on your walk can give you an overall energy boost, you need to be careful. Carrying them for a long period of time can lead to some overused injuries.
Try Making Your Walk A Circuit
Another way to shake up your walk routine is with a circuit. And you do not need to go outside to do it. first, place some dumbbells on your floor.
Take a walk and then, stop and do some bicep curls. Try to avoid using ankle weights during your walk. This is because they force you to use your quads rather than your hamstrings. And they can also cause muscle imbalance.
Bring Someone With You On Your Walk
People who work out together have a better chance at achieving their fitness goals. So, enlist the help of a walking buddy with the same goals you aspire to have. If you do not have anyone, there are plenty of fitness apps that have social networking features so you can get support.
Meditation is on the rise and there is a good reason. Relaxation practices for your mind and body can regulate your circadian rhythm, glucose metabolism and inflammation.
And it can also reduce your blood pressure. The best thing is that any form of exercise can be turned into meditation in some form. This could be the surroundings you walk in or blocking out the world using music.
Do Some Fartlek Walks
This is more typically used for running, but the same can be applied with walking too. Fartlek intervals alternate periods of decreasing and increasing speed.
So, they are high-intensity interval training workouts and allow you to accomplish more in less time. these training workouts can improve cardiometabolic health, lower the risk of stroke, heart disease and diabetes. And they also can improve your ability to use oxygen.
The mental and physical benefits of walking. Irish fashion news