Benefits of walking in the morning

Walking for about 30 minutes to an hour in the morning helps tone leg and abdominal muscles, reduce joint pain, improve sleep and protect bones.

Walking can boost your immune system, prevent the risk of heart disease, stroke, diabetes and some cancers. After an hour of walking, your mind will be clearer, your concentration will increase and it will be good for your bones and joints.

Joint pain relief

Outdoor exercise such as walking and jogging can improve range of motion and mobility. This benefit comes from its ability to increase blood flow to tense areas and help strengthen the muscles around the joints.

In 2019, Northwestern University (USA) studied the benefits of walking on more than 1,500 people under 49 years old with lower body joint pain. The results showed that people who walked an hour a week were more likely to be free of disability four years later.

Energy Boost

Starting your day with a walk can help your body stay energized throughout the day. A 2010 study by the University of Rochester found that adults who walked for 20 minutes outdoors had more energy than those who walked for 20 minutes indoors.

Scientists at the University of Georgia (USA) also proved that sleep-deprived women who spend 10 minutes walking up stairs wake up faster than those who drink a cup of coffee.

Walking can boost the immune system and benefit the skeletal system. Photo: Freepik

Muscle toning

Walking uses a lot of muscles in the body. Therefore, people who walk regularly tend to have strong muscles to improve their strength and overall health. When the muscles are strong enough, the pressure of the body weight is also transferred from the joints to the muscles.

For best results, experts recommend walking at a moderate to fast pace. Climbing stairs, walking up and down hills, or walking at an incline on a treadmill can also help.

Improve sleep

Physical activity during the day helps increase the effects of melatonin, a hormone that plays an important role in regulating sleep. A 2019 study by the University of Colorado and the University of Arizona found that postmenopausal women who engaged in light to moderate physical activity slept better at night than those who were sedentary.

According to scientists, daily walking habits have a significant impact on sleep quality and sleep duration, thereby reducing pain and stress.

Protect bones

Walking can directly impact the bones in the legs, hips and lower spine, which can slow bone loss. According to a 2022 study by Changchun Normal University (China), with more than 200 premenopausal women participating, long-term brisk walking is an effective way to improve bone density. Scientists recommend that everyone should walk briskly for 30 minutes a day, three or more times a week to prevent bone loss.

To wake up earlier and start morning exercise, people should change their bedtime and adjust their biological clock earlier. When walking outdoors, try to keep an upright posture. Drink water before walking, avoid drinking too much water during exercise. Do not walk immediately after a meal because exercise can affect the flow of digestive juices, preventing the breakdown of food.

Beginners should start at a moderate pace and gradually increase it over time. People who want to lose weight can go for a brisk walk in the morning to burn calories faster.

Huyen My (According to Prevention, Healthline, WebMD )

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