7 Benefits of an Early Morning Walk

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I have a confession. I'm not someone who likes going to the gym.

While building a healthy lifestyle has been an important habit for me, I just don't have the time or the interest in joining one of those national gym chains.

Instead, I have found that one of the best ways to improve and maintain my health is to simply focus on walking first thing in the morning.

If you are curious about whether an early stroll would help your health, energy and overall well-being, check out the following seven benefits of a morning walk.

Morning Walk Benefits

1. Walking gives you energy for the rest of the day.

When we take a brisk walk in the morning, we are quickly activating our body's systems. Pulse rate rapidly increases, perspiration begins to flow, and we suddenly feel a level of alertness about ourselves and our environment. Once we begin walking in the morning, this improvement in mood may last throughout the day.

In no time at all, by moving your body in the form of a morning walk, you have taken yourself from lethargy to high energy. Circulation and hormonal balance improve while your feeling of mental sharpness and general refreshment skyrocket. The trick is that by using energy to exercise, we actually become more energetic.

RELATED: 12 Good Morning Routine Habits

Want to build a success-focused morning routine? Well, watch this video to learn about the 12 morning routine habits of the world's most successful people.

2. Walking in the morning removes the “I’ll do it later” excuse.

One problem many of us face with exercise generally is procrastination, which can lead to total avoidance of the exercise we so desperately need to achieve better health.

Walking in the morning creates a routine or a healthy habit that we will start to do without going through the endless mental process of questioning whether or not you “feel” like exercising.

By walking in the morning, you get your exercise out of the way first thing in your day. You have no time for procrastination if you get out the door and do the walking soon after you wake up and start your day.

3. Walking in the morning creates a positive mindset for your other important activities.

When we actually do our walking first thing in the day and finish it while the day is still young, we feel encouraged by a sense of achievement.

We feel good about ourselves once we can check the exercise box of our “to do” list. In addition, let's not forget the feeling that exercise itself can bring. Taking a brisk walk in the morning creates an energy boost, a mental sharpness and a sort of walker's “high” that comes with all vigorous exercise.

Once the walk is over, the “can do” attitude will carry over to the other things you face throughout the day. That morning walk actually creates a positive momentum going forward. (Also, here are 192 additional health habits you can build.)

4. Walking in the morning promotes weight loss.

When it comes to burning calories, walking is your ally in the constant battle we all face in losing and/or maintaining weight.

Although the calorie burn from walking may not be as great as running, for example, the activity of walking does steadily burn calories that will contribute to weight loss. Remember to take a bottle of water with you to stay hydrated and at peak energy levels so that you can devote as much effort as possible into your morning walk.

If you walk in the morning consistently, you will see a gradual difference in weight and body composition. The beauty of walking in the morning is that most people feel it is a workout program they can stick to in the long term.

If you're ready to lose weight with the walking habit, check out this Walking for Weight Loss guide.

5. Early morning exercise is good for your heart.

Walking in the morning has tremendous cardiovascular benefits. One of the greatest threats to good health is heart disease, which affects as much as 40% of the world population.

As many of us know, one of the most effective ways to avoid heart disease is to stay physically active. While many of us think that we would have to engage in more intense exercise to fight heart disease, this is absolutely not true.

Studies show that by consistently walking in the morning at a brisk pace between three to four miles per hour, we can reduce our chances of suffering from heart disease by as much as 40%.

When we do go on a brisk walk, the activity makes our hearts work a little harder, and, as a result, this essential organ becomes fitter. Studies have shown that walking lowers the risk of a second heart attack after suffering from one.

Additional benefits from walking include a lowering of blood pressure from the improved blood circulation that walking provides. Walking is a fantastic way to address high blood pressure, hypertension, heart attack and stroke risk because the activity strengthens the heart and generally improves cardiovascular health.

6. Walking in the morning has social benefits.

One of the great aspects of walking is that it can be extremely social. Even though a brisk walk can be strenuous, it is usually possible to carry on a conversation with other people while walking.

Because we all share the need to stay healthy, walking is an excellent way to spend time with friends and family by doing something together that is good for everyone. You can even have walking competitions using the best walking apps that can count your steps and map your walks.

Form a walking club with designated times to get together. Remember that by promising others you will walk with them, you also increase the chances that you will follow through and make good on your promise. This way all procrastination will be squashed and you will most likely meet your exercise goals for each and every day!

7. Morning walking give you time to plan out the day.

Your morning walk will take at least 20 minutes or as much as an hour to complete. During this time, you will have the chance to collect your thoughts about the day to come.

Many people do like to use their walking time to think through what they expect to do during the day and to prioritize what needs to be accomplished. By using the time expended while walking for day planning, many people find that they get a lot more done throughout the rest of the day.

Final Thoughts on the Benefits of a Morning Walk​

So, what do you think about a morning walk now?

Is a morning walk something you will give a chance?

Can becoming a morning walker save you from the chore of going to the gym?

Is it worthwhile exercise?

Tell me what you think in the comments section below and be sure to share this article with your friends if you think it would help.

Finally, if you want to add a great HEALTH habit to your walking routine that increases your energy and helps with your weight goals, then take 30-seconds each morning to prepare this drink to feel energized throughout the day.

Walking in the morning on a regular basis will result in multiple health benefits and it is sure to enhance not only physical health but also mental and emotional well-being.
7 Benefits of an Early Morning Walk

26 thoughts on “7 Benefits of an Early Morning Walk”

  1. I’ve lost 40 lbs since I got my dog 6 months ago just by taking her for her daily walks. No diet or but busting exercise. She is my motivated. She expects it every day and bugs me till I get her out.

  2. Since the 1st of January, I have been walking daily. I have personally anxiety issues, and do struggle to keep positive at times, but in the last week and a half both my husband and I have noticed a huge change. I feel better about myself, I have lost a kilo, am happier, healthier and more active during the day. I have more energy and can last through the entire day without feeling tired or lethargic. Huge change and I hope to continue for as long as possible 🙂

    • Nerida,

      Kudos for starting this walking habit. It is quite amazing how much better it can make you feel. Even though I was a runner before I started, I found the same things: just adding in some daily walking made me feel so much better physically. Thanks for sharing your wonderful story of success walking daily.

  3. I stumbled on this while Googling the benefits of morning walking because I am so stunned at my positive benefits! A couple of months ago I started trying to get in a minimum of 10,000 steps a day. Having full-time care of my five year old granddaughter I picked a local park to walk in every day that has a beautiful unpaved nature trail through a forest. Also had started a low-carb diet and despite my activity was still waking up every 2 hours all night long. Until I started going within 30 to 45 minutes after I wake up before eating anything. Not only am I sleeping better but it lifts my mood for the entire day, I’ve lost weight, my blood pressure and blood glucose have gone down and of course I get a lot more steps in over the course of the day! Making sure I spend at least an hour walking first thing has made all the difference. I find I get less fatigue and have less knee pain if I don’t walk on concrete, and being in the trees has been tremendous therapy. I go alone now and listen to books on Audible. Best self-care thing I have ever done 🙂

  4. I’m loving morning walking! It has all the benefits you discussed and more. You can meet other like-minded along your walk too.

  5. I walked 6 miles per week for years. I maintained a healthy weight until I had foot surgery. I couldn’t walk very far because my feet stayed swollen for about 3 yrs.

    After the swelling stopped, I still found it hard to stay consistent with a regaular walking plan. I am just now getting back into a regular walking routine mainly on my treadmill. I noticed a real change when I used an incline of 6 1/2. In two week my clothes were no longer tight fitting. As of today, I have dropped a dress size.

    I am a living witness that developing a walking routine along with a sensible diet helps maintain weight loss.

    Thank you for sharing this article. It has really motivated me to stay with my walking routine.

    Be blessed…

  6. Walking should be in everyday list. Walking has many benefits and improves life longevity. Walking benefits whole body.

  7. l.go out for a walk in the morning .I go before sunrise .
    There is now nice .It is cool and great ..I here charping of birds .I see formers waorking in the feald .I enjoyed myself in open feald .I take exercise there .Soon the sunrise in the east .Iam feel fresh after the morning walk.
    Thanks Dear Friend .
    Mr Sahil Khan …….
    cantact no 09906640443…..

  8. Morning walk fits our body whole of the day. Early woke up keep our our body healthy awith sound mind.

  9. With walking in morning benefits, you could get a good calorie burn in much less time without making so much effort and the chance of getting injured also reduced.

  10. 1. Morning walking provides one with sight seeing benefits that one misses by remaining indoors thus limiting ones worldview.
    2. Walking alone in the morning gives one the chance to meditate and even connect to God through prayer on a one on one basis.
    3. Morning walking promotes self independence,self- reliance, and trust

  11. I love walking…just am not sure if it should be done after breakfast or before for optimal results.
    Plese could u advise me.

    • There are actually benefits for both. Exercising before breakfast means you will be burning more calories while eating. Also the energy you get may help you eat a little bit less.

      ON the other hand, you need the energy to get out and exercise in the first place so many prefer to eat first, and then burn off the “sluggishness” that sometimes comes with having a meal by walking it off. Either way, the difference is small enough with walking pre or post meal that I would say do whatever makes YOU feel best. The important point is to build a routine where you will walk every day- come rain, shine, weekend, work or hangover. If you have that sort of long-term dedication everything around it can only improve.

      I hope that answers your question without really giving a “do this” or “do that” answer.

  12. Really Morning walk can do the wonders in your life. The problem is only one that we can not continue it for the long time. We all start it for one or two days and then we return on our daily routine. So please tell me that how can I add it in my habbit so that I can live a healthy and happy life.


  14. Walking is now part of my life.i walk regular for one hour in morning and now I think I m totally perfect for everything.now I can’t spend my days normal without my morning walk.there are really many thinks which a person can earn so please take this opportunity and make your health fit

  15. Thanks a lot bud…,

    You’ve clearly pointed out important things which I reallyappreciate it…
    I’m also sharing this article to my every colleagues and friends…
    Again, a big thumbs up for your great work….
    I have question : which walking is more beneficial for health, morning walk or night walk ?

  16. Walking is quite beneficial. I started the daily 30 minute walk a couple of weeks ago. My legs and belly are getting firmer. I breathe better and experience less bodily pain.

  17. Morning Walking has a perfect effective, I am suffering from back pain, since I started morning walk within a 2 days I feel much better! I really recommend everyone to do the walking as it has great benefits.

    Rahma Al-Hinai

  18. Morning walk fits our body and fresh our mind for daily works . it help us to loose our body weight and give positive waves . keep doing

  19. I started walking 4 months ago due to high blood sugar..Today I am leaner,fitter and happier. My blood sugar and overall body shape has improved drastically.
    I walk mon-sat for about 45 mins early in the morning and this helps me get through the day.i really want to tell those people who keep saying I will start tomorrow ..To make that tomorrow come soon..It will make a world of difference to you. To feel good start walking.

  20. Thank you very much for showing the seven benefits of walking a lot in front of us. After the post, I learned a lot.

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