When you wake up in the morning, movement might not be your first priority. But starting your day with a walk — whether it’s around your neighborhood or part of your commute to work or school — can offer your body a number of health benefits.

Here are 10 reasons why you may want to start your day by getting in some steps. There are also a few tips to seamlessly work it into your daily routine.

show that adults who walked for 20 minutes outdoors experienced more vitality and energy than those who walked for 20 minutes indoors.

体育投注网址A small found that 10 minutes of stair walking was more energizing than a cup of coffee for 18 women who felt sleep-deprived.

The next time you need a morning energy boost or feel tired when you wake up, you may want to try a walk.

recommends that healthy adults should complete at least 150 to 300 minutes of moderate-intensity exercise per week.

Try to complete a 30-minute walk 5 mornings a week to meet these requirements.

. Combined with a healthy diet and strength training, you may find you lose weight.

show that walking for 30 minutes per day can reduce your risk for heart disease by 19 percent. If you live with diabetes, walking may also help lower your blood sugar levels.

体育投注网址It can even help increase your life span and reduce your risk for cardiovascular disease and certain cancers.

体育投注网址 found that amongst older adults, those who started their days with a morning walk improved their cognitive function, compared to those who remained sedentary.

体育投注网址Walking may also help you think more creatively. shows that walking opens up a free flow of ideas, which may help you problem-solve better than if you’re sitting or remaining sedentary. This is especially the case if you walk outdoors.

The next time you have a morning meeting or brainstorming session, suggest that your co-workers join you a on a walk, if possible.

体育投注网址 observed older adults aged 55 to 65 who were experiencing difficulty falling asleep at night or were living with mild insomnia.

Those who exercised in the morning versus the evening experienced better sleep quality at night. More research is needed to determine why exercising in the morning may be better for sleep than exercising at night, though.

One benefit of walking in the morning in the summertime — or if you live in a climate where it’s warm year-round — is that you’ll be able to fit in exercise before it gets too hot outside.

Be sure to drink plenty of water to stay hydrated before and after your workout. Bring a water bottle with you, if needed. Or, plan to walk along a route with water fountains.

体育投注网址Starting your day with a walk may set you up to make healthier choices throughout the day. After your walk, you may feel more energized and less sleep-deprived.

When your energy drops or you’re tired, you’re more likely to reach for comfort snacks or energy boosters. Walking in the morning may inspire you to choose a healthy lunch and snacks in the afternoon.

  • Set out clothing for your walk the night before. Leave your socks and sneakers by the door so you don’t have to look for them in the morning.
  • Try to set your alarm for 30 minutes earlier so you can get in at least a 20-minute walk in the morning. Look for a nature trail nearby or just walk around the neighborhood.
  • Find a friend or co-worker to walk with in the morning. Chatting and working together can help keep you motivated.
  • If you don’t have a lot of time in the morning, consider making walking part of your commute. If you can’t walk all the way to work, try getting off the bus a stop or two early to get a walk in. Or, park farther away from your office so you can walk from your car.

体育投注网址If you walk in the mornings, you may wonder if walking before or after breakfast matters and if it’ll help if you have weight loss goals. Research is mixed on whether or not skipping breakfast will increase your metabolism or help you lose weight faster.

Some research shows that exercising in the fasting state (before breakfast) helps your body burn more fat. But more studies are needed.

In the meantime, it depends on your body. If you feel fine taking a walk before eating, or if your stomach feels better if you don’t eat, that’s OK. Or, you may find that you feel better eating a small snack like a banana or a fruit smoothie before heading out on your walk.

Either way, after you exercise, make sure you eat a healthy breakfast and drink plenty of water.

体育投注网址Starting your day with a short walk can offer a number of health benefits. You may feel more energized throughout the day, see your mood and mental clarity improve, and sleep better at night. Be sure to stretch before and after your walk and drink plenty of water to stay hydrated.

体育投注网址If you have more questions, talk to your doctor before starting a new exercise routine.