Morning walk may still be a dream for you, which is too difficult to wake up early. In fact, the benefits of a morning walk for health, can not be underestimated. So all this time, what do you do when the alarm rings to wake you up? You might hit the snooze button, fall asleep again for a while, or maybe scurry to the bathroom. However, the opposite may also happen. You have some positive morning “rituals”. For example, drinking a glass of warm water, sipping a cup of coffee, or basking in the sun.
The benefits of this morning walk should not be underestimated
In addition to the morning ritual above, you can also do a morning walk around the complex so that your body always lives a healthy life. The benefits of the morning walk are not only for the organs in the body, but also improve your psychological quality. There are a number of benefits of a morning walk that you can get, ranging from providing energy to get through the day, reducing stress, and potentially even losing weight. The following is a brief explanation of the benefits of a morning walk, which you should not miss.
The benefits of a morning walk can be in the form of energy that you can use, to get through the day. Several studies have shown that adults who do 20 minutes of morning walks outdoors get more energy than people who only walk for 20 minutes indoors. If you wake up feeling tired, taking a morning walk can be a positive activity, worth trying.
Complete the body’s needs for physical activity
As a healthy adult, it is recommended that you do at least 150-300 minutes of light physical activity per week. These needs, you can divide into 5 days, each 30 minutes per day to do a morning walk.
Not only for physical health, the benefits of a morning walk also contribute to your psychological condition. Morning walks can increase self-esteem or self-esteem, improve mood, and reduce stress and anxiety. Not only that, another benefit of a morning walk is to reduce symptoms of depression, and lower your risk for depression.
Strengthens the heart
The benefits of walking every day for at least 30 minutes can help reduce the risk of coronary heart disease by 19%. You can also increase this benefit by gradually increasing the distance you walk.
Doing a morning walk for 30 minutes, indirectly helps you to lose weight. Because, walking in the morning with that duration, can burn up to 150 calories. But it must be remembered, it is important for you to combine it with a healthy diet, as well as doing other physical activities, in order to achieve the desired weight.
Strengthens bones and joints
Walking is a sport that supports your own body weight. Therefore, this activity is beneficial in maintaining bone strength and preventing osteoporosis. The benefits of a morning walk can also help you protect the joints in your knees and hips, by triggering joint lubrication and strengthening the muscles around those joints.
Build thigh muscles
Make no mistake. A leisurely walk in the morning can also strengthen and shape the thigh muscles. You can take a leisurely walk on an uphill or stairway to train your thigh muscles. It would be even better if combined with other resistance exercises, such as squats, lunges, and so on.
Helping you with your daily routine
Starting the day by doing a morning walk, will help you in carrying out the activities you want to do. After a morning walk, your mind can become clearer, without rushing. The benefits of a morning walk for the routine, for example, can inspire you to prepare a healthy breakfast.
Lowering blood sugar levels
Walking in the morning can also be obtained when you do it after eating, which lowers blood sugar levels. A small-scale study found that walking for 15 minutes after breakfast, lunch, and dinner was potentially more effective in improving blood sugar levels, compared to walking for 45 minutes at a time.
Another benefit of a morning walk is to increase the body’s immunity against minor ailments. For example, coughs, colds, and flu. In a particular study that looked at a thousand participants, researchers found that those who regularly walked for 30 to 45 minutes every day had up to 43% lower pain periods compared to those who never exercised. Even if you are sick, people who regularly walk will recover faster.
Who would have thought, the benefits of a morning walk can improve mood! According to various studies, walking can help relieve anxiety, depression, and bad moods. Not only that, the benefits of a morning walk are also believed to increase self-confidence! To get these benefits, try walking for 30 minutes three times a week.
Help achieve new ideas
A study also shows that walking can help you to get new creative ideas. In that study, experts saw that creative ideas popped up while participants were walking outside the house.