Benefits of Morning Walk Weight loss Practice
Why is morning walk necessary?
Many serious diseases related to lifestyle can be avoided by taking morning walk (1) . Apart from this, the benefits of walking in the morning also include promoting mental health (2) . On the other hand, morning walk can be one of the essential physical activities for better health. Because, we do not need any special skill, gym or equipment to walk. While walking is involved in moderate to agile physical activities. For this reason, morning walks can improve the quality of sleep as well as improve memory and thinking and learning ability. Apart from this, morning walk can also reduce symptoms of anxiety (3) . In such a situation, to maintain better health, everyone should adopt morning walk regularly.
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Here now we will know about the preparation to be done to get the benefits of walking in the morning.
What do you need for a morning walk?
The following things can make morning walk comfortable. All these given essential things are easily available in the market.
- a pair of sports shoes
- shorts or leggings
- short t shirt
- Sports bra (for women)
- hair band (for women)
- sports water bottle
- Fitband (to track heart beat and steps)
Benefits of Morning Walk –
Here we are going to tell in order that in which physical problems, the benefits of morning walk can be achieved. But, at the same time it is also important to keep in mind that the benefits of walking in the morning can only bring relief in the problems given below. It cannot be called a cure for those problems. The treatment of any serious disease depends only on medical consultation.
1. Protect Against Arthritis and Osteoporosis
A negative effect of uncontrolled lifestyle and aging can be seen in the form of problems like arthritis and osteoporosis. Actually, osteoporosis is a problem in which bone density starts decreasing. Due to this the bones become thin and weak. Due to this there is also pain in the bones. On the other hand, if the condition is very serious, bones can easily break. In such a situation, the bones of the hip, spine and wrist are most affected (4) . At the same time, a research published on the website of NCBI clearly accepts that the benefits of morning walk can help in increasing bone density. In such a situation, taking a morning walk can be helpful in the problem of osteopenia or osteoporosis (5) .
Similarly, in cases related to arthritis, health experts recommend being physically active, for which morning walks are considered useful. According to experts, an adult should participate in moderate-paced physical activity for at least 150 minutes per week to reduce the risk of arthritis . Under this, an activity like walking, swimming or cycling can be adopted (6) . This is the reason why taking a morning walk can prove to be an effective exercise for people suffering from the problem of arthritis or weakening bones .
2. Relieve Depression
Depression is counted among the biggest diseases of this time. It is also called a mood disorder, because due to this the mental level of the person keeps on changing. Feelings of sadness, loss, anger or hopelessness can arise in the patient’s mind, which can also affect everyday life (7) . At the same time, morning walk can be effective in reducing this problem. At the same time, this has also been accepted in a research published on NCBI. Has been considered in research that if you walk 40 minutes from patient day 20 of the depression, you may see significant improvement in their condition (2) . In this sense, taking regular morning walk daily can be considered beneficial in the problem of depression.
3. Control Diabetes
Diabetes is one of the common diseases caused due to uncontrolled lifestyle. On the other hand, if morning walk is taken, then this problem can be reduced to some extent. According to a research, adopting physical activity like walking reduces the risk of type 2 diabetes by 20 to 30 percent. At the same time, morning walk can control high blood sugar by reducing the risk of metabolic syndrome (8) . In this way, the benefits of morning walk can also be beneficial for diabetic patients.
4. Improve Heart Health
The benefits of morning walk can also be helpful in maintaining heart health. Regular morning walk can help reduce the risk of heart related diseases (9) . Not only this, studies also confirm that the more you walk, the more it can help reduce the risk of heart problems (10) . On this basis, morning walk can be considered beneficial for patients suffering from heart disease .
5. Reduce Cancer Risk
Here we are not saying that morning walk is an accurate cure for cancer, but it is clear from various researches that walking can reduce the risk of cancer. Research suggests that a 3-hour walk per week can improve the risk of breast cancer. At the same time, walking for 6 hours per week can prevent colon cancer (11) . Also women are linked to cancer – is Andometriym cancer (cancer of the lining of the uterus), ovary cancer and the risk of cervical cancer can be reduced through a morning walk 20 to 30 per cent ( 12) . At the same time, another research shows that physical activity like walking or running can also help in fighting kidney cancer (13) .
In addition, another study also suggests that the benefits of walking may be helpful in reducing physical pain during cancer treatment (14) . In this way, the benefits of walking in the morning can be considered helpful in reducing the risk of cancer to some extent. However, it is important to note that cancer is a deadly and life-threatening disease. So morning walk can only help in making the medical treatment of cancer effective. The complete treatment of this problem depends on the medical advice only.
6. Enhance brain function
A study conducted by the University of Pittsburgh on NCBI is available on how morning walks affect brain function. According to research, by regularly walking for about 1 mile, different areas of the brain can be expanded. In such a situation, it is possible to improve mental condition like dementia (amnesia) by about 50 percent. Actually, the condition of dementia can be due to reduced flexibility of the brain, due to which the nerves of the brain start thinning and their communication process gets affected. At the same time, the process of walking can expand different areas of the brain, which can also improve the conditions associated with it by increasing brain function (15).. In view of this, it would not be wrong to say that the benefits of morning walk are not only helpful in enhancing memory, but it can also improve the habit of forgetting.
7. For Weight Loss
Uncontrolled eating habits and poor lifestyle are considered to be a major cause of obesity. On the other hand, poor lifestyle can be linked not only to overeating, but also to physical activity and quality of sleep. Such activities can increase the body’s body mass index (BMI), which also increases body weight (16) . In such a situation, a healthy lifestyle along with proper diet is considered essential to control weight. At the same time, experts say that morning walks can help in weight loss without making any major changes in diet (17) . At the same time, a research done on people suffering from obesity found that walking alone can reduce body fat, increase elasticity in the body and strengthen muscles (18) , (19) .
8. Increase immunity
The benefits of morning walk can also be helpful in terms of increasing the body’s immunity. This is clear from a research related to morning walk. Research has believed that a 30-minute walk every day can increase the amount of oxygen in the body by increasing blood flow. In this way, morning walk can strengthen the immune system to some extent and provide the ability to fight diseases (20) .
9. To relieve fatigue
One of the benefits of walking in the morning is that it can also help in removing physical fatigue. Actually, walking can reduce the risk of multiple sclerosis (damage to body tissues), which can help reduce physical fatigue (21) . Explain that multiple sclerosis is a disease related to the nervous system, which affects the bones of the brain and spine. It damages the tissues of the body, due to which the communication between the brain and the body can be affected. In addition, this problem can also cause muscle weakness and an obstacle in maintaining normal physical balance, due to which fatigue can come (22) . On this basis, it can be assumed that morning walk can also help in relieving physical fatigue.
10. Improve Lung Function
Taking 30 minutes of morning walk daily can increase lung function. The reason for this is that while doing any kind of physical activity, the lungs flow oxygen into the body, which gives energy to the body and carbon dioxide comes out of the body. At the same time, the heart helps to deliver oxygen to the muscles. Similarly, when the muscles are overworked, the body needs more oxygen to make carbon dioxide. Because of this, the rate of breathing also increases (23) . In this way, the benefits of walking regularly in the morning can also be considered helpful in increasing the efficiency of the lungs.
11. Stress Relief
Morning walk can be considered as an effective way to relieve stress. Stress can have an adverse effect on the body, which can lead to various physical-mental problems. At the same time, morning walk improves blood circulation in the brain and also maintains the mood, which can help in reducing stress (24) . In this way, morning walk can work to reduce the risk of stress by refreshing the mind.
12. Keeps Cholesterol Controlled
If morning walk is done regularly, then increasing cholesterol can be controlled (25) (26) . At the same time, experts recommend moderate-intensity exercise for two and a half hours every week for adults and about 1 hour for teenagers and children to keep cholesterol under control. This also includes brisk walking (27) . On this basis, morning walk can also be considered beneficial in terms of controlling increased cholesterol.
13. Prevents blockage in the arteries (atherosclerosis)
Atherosclerosis can be considered a common health disorder. Often this problem is seen more due to increasing age, poor lifestyle and lack of physical activity. In this condition, fatty substances start to build up in the arteries (blood vessels that carry blood forward from the heart). Due to this, it starts thinning, which can affect the flow of blood in the body (28) . At the same time, if the condition is severe, the risk of peripheral artery disease increases, which can increase the problem of numbness mainly in the hands and feet . At the same time, there can be benefits of walking to avoid such a problem (29) . To avoid this problem, taking a 30-minute walk 5 days a week can be effective (28) .
14. Maintains skin glow
Healthy skin depends on two factors, one is the internal state of the body and the other is the external condition, which mainly includes environmental influences, smoking, pollution, lack of sleep and poor nutrition. On the other hand, if we talk about the internal care of the body, then for this it is necessary to prevent free radicals (harmful free radicals) inside the body and also take a balanced diet. At the same time, studies show that physical activity (exercise) increases the body’s response to oxygen (Reactive Oxygen Species), which protects skin cells. In this way physical exercise also exhibits anti-aging effects. In addition, it can also help the skin in reducing oxidative stress (30) . On this basis, morning walk can be considered helpful in maintaining the glow of the skin by naturally removing the signs of aging.
15. Healthy Hair
Low levels of vitamin D serum in women may to some extent be responsible for the problem of female pattern hair loss (31) . At the same time, morning walk can give relief from this problem of hair fall. Actually, the sun’s rays are a source of vitamin D. At the same time, by taking a morning walk, our body can supply vitamin D from the sun’s rays through the skin (32) . On this basis, it can be said that morning walk can help in keeping the hair healthy by increasing the level of Vitamin D in the body.
16. Keep disease free
Morning walk works to keep you healthy internally and externally. According to research, exercising like walking increases the oxygen consumption in the body by 11 percent, which also strengthens the body’s immune system. At the same time, the process of walking is also seen to improve the levels of neutrophils (a type of white blood cells) and natural killer blood cells (cells that strengthen the immune system ) . In this way, morning walk can also be considered useful in keeping the body disease-free by making the immune system strong.
17. Promote Good Sleep
The stress of the day often takes away sleep, due to which the body does not get enough rest. At the same time, if the habit of morning walk is made, then one can enjoy good sleep at night. Actually, the habit of walking can help in reducing factors that interfere with sleep (eg: – stress). For this reason, morning walk can be considered effective in increasing the duration of sleep (33) . So, if someone has trouble falling asleep at night , they can start taking morning walks.
18. Protect the brain from weakening
According to studies, memory declines with age. This problem is more common in women who walk less frequently than women who walk daily (over 65 years). At the same time, walking is a great way to keep age-related mental illnesses at bay. Regular walking and being active throughout the day can reduce the risk of mental illness such as vascular dementia by up to 70 percent (34) . On this basis, the benefits of walking can also be helpful in increasing knowledge capacity.
19. Relief from Aging
The benefits of walking can also be helpful in preventing the visible effects of aging. It has often been seen that with aging, along with the muscles, bones and other physical physical condition, mental capacity also starts decreasing. On the other hand, morning walk can overcome many problems related to aging in older people. In fact, regular walking can not only strengthen muscles, but can also help prevent overweight, heart disease, osteoporosis and improve brain function. Since all these problems are commonly seen in older people as an effect of aging (35) . On this basis, it can be assumed that morning walk can prove beneficial to some extent in reducing the symptoms and problems of aging.
20. Overall Health
Walking is an aerobic exercise that can be effective in everything from heart attack prevention to lowering high blood pressure and treating musculoskeletal disorders (muscle and bone disorders). This has been clearly accepted in a research related to the benefits of walking in the morning. Research has shown that walking for just 30 minutes or more can help control the heart rate and strengthen the muscles of the legs and lower body. In addition, it can also help in improving the shape of the body by increasing the elasticity of the joints of the body (36) . Therefore, morning walk can be considered as a good option to maintain the overall health of the body naturally.
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After knowing the benefits of walking in the morning, know further some important tips to do it.
Some More Tips for Morning Walk –
It is also necessary to take care of some important things while taking morning walk. Some of these things are as follows:
- Keep your posture straight while jogging, especially when you are doing this physical activity for the purpose of body tone.
- The benefits of walking make you energetic and due to this the circulation of blood in the body also remains smooth. So try to take a morning walk with the first rays of the sun. Due to this the body will get enough vitamin-D.
- If you want to reduce the extra fat from the body, then practice running fast for some distance in the morning.
- Do not exercise immediately after a meal.
- Do not drink excessive water during morning walk.
- If you are starting a morning walk, then for the first few days keep your pace normal and gradually increase the speed.
- To get the benefits of morning walk, walk for at least 30 minutes daily.
- If you have pets in the house, you can take them for a walk in the morning. The benefits of morning walk can also be found from this.
- The benefits of a morning walk can be found even by using less lift. In this case, use the stairs as much as possible.
- Go on foot to go to the market or shop located near the house.
- Always use the pedestrian path while taking a morning walk. Don’t walk in the middle of the road.