Weight loss to blood pressure control, 7 health benefits of morning walk that can change your life

Heart health benefits of morning walks: Research suggests that just a 20- to 30-minute morning walk can make a big difference to systolic and diastolic blood pressure readings (Image: Pexels)

• Morning walks boost circulation, lower blood pressure, and protect heart health.
• Walking boosts mood, reduces stress, and helps reset your circadian rhythm
• A 30-minute morning walk helps with weight loss, metabolism, and appetite control.

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Walking is the most underrated exercise, even though it is highly effective in improving your overall health. It has multiple benefits, including improving blood circulation in the body, protecting cardiovascular health, supporting weight loss, and boosting mood, among others.

Health benefits of morning walk

It can be life-changing for those who do it early in the morning, here’s why…

Improves blood circulation, lowers BP

A morning walk helps improve circulation in the body, which is required after 8–10 hours of sleep. It makes your heart more efficient, thereby decreasing pressure on the arteries and keeping your blood pressure in check. Research suggests that just a 20- to 30-minute morning walk can make a big difference to systolic and diastolic blood pressure readings.

Also read | Health benefits of a 30-minute morning walk on an empty stomach

Boosts mood and reduces stress

Cortisol (the stress hormone) levels are high in the morning, and going for a morning walk can prove to be a boon. A short walk in nature helps improve mood and reduces stress and anxiety that is felt immediately after waking up. Walking helps produce endorphins (the feel-good hormones) that make you feel better.

Resets circadian rhythm

Getting natural light after you wake up resets your circadian rhythm (internal body clock). It helps your brain block melatonin (the sleep hormone) and boost serotonin (the feel-good hormone), which helps you stay alert and energetic and improves mood. This also enables you to sleep better.

Protects heart health

Morning walks are great for your heart as they improve blood circulation and lower blood pressure. This helps in effectively delivering oxygen-rich blood to all parts of your body, making you feel more energised and productive through the day.

Also read | Morning or evening: Which is the better time to go on a walk for best fitness results?

Aids weight loss

Moving your body at the start of the day helps burn calories effectively. Speed and time are major considerations here, so the faster you walk and the more minutes you spend will determine how much you lose. But you should know that even a 30-minute walk at a moderate pace is enough for shedding 150 calories.

Improves metabolism

Nothing like a morning walk to improve your metabolism. It activates your muscles and utilises stored fat from the overnight fasting for energy. This is what fuels weight loss. When you go for a morning walk, it not only helps burn fat but also helps in sustaining it.

Keeps appetite in check

A morning walk helps keep leptin and ghrelin hormones, which influence hunger, in check. It regulates hormones and prevents you from indulging in excess food. Hence, it’s easier to opt for wholesome meals that support weight loss.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.