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Six Ways Morning Walks Provide Whole-Body Health

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Do you feel stiff, tired often, maybe at the end of the day after sitting for hours working? Maybe you have difficulty concentrating, and by 5 p.m. you’re just done.

The solution to what ails you could be as simple as taking a daily morning walk.

According to the Mayo Clinic, starting your day with a brisk stroll can boost your mood, reduce stress and increase energy levels. But that’s not all. It can provide you with a myriad of health benefits.

Here’s what you could be in for if you start a regimen that includes morning walks:

Improved heart health and circulation

Not long before you wake up, the body starts preparing for the day — blood flow increases and hormones begin to circulate.



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A brisk walk each morning reduces blood pressure and slows down your heart for the rest of the day, helping make each morning a bit less stressful on your circulatory system. Little gains add up over time.

Improved respiratory health

If you experience chronic obstructive pulmonary disease, walking can be a great way to help you breathe more easily. One study from 2016 found that COPD sufferers who walked an hour a day visited the hospital much less often — in fact, they reduced their amount of visits by half.

Boosted long-term health

Walking mornings provides a great foundation for holistic, long-term health. Since heart and lungs work together to keep oxygen-rich blood flowing through our bodies, benefits to your heart health from walking also provide benefits to your lungs.

The holistic part is walking outside in nature does wonders for your mood.

Reduced stress

Mental health and physical health go hand in hand — “sound mind, sound body” goes the old saying.

Walks are a perfect opportunity to practice mindfulness, putting your cares on a shelf and absorbing the world around you. Additionally, that morning exercise releases endorphins that can boost your mood and give you a spring in your step all day long.

Stronger immune system

Walking can also boost your immune system thanks to the increased blood flow when walking. If your immune system is strong, you’ll have a better chance of fending off illnesses and bounce back faster when you get sick.

One study found that people who walked at least 20 minutes a day, five days a week, took 43% fewer sick days than those who didn’t.

Reduced risk of Alzheimer’s

Another study looked at men ages 71-93, and found that those who walked at least a quarter-mile each day were less likely to have dementia.

An eight-year study, evaluated in 2020, showed that women who walked frequently experienced less cognitive decline than women who did not exercise.

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