Walking is nothing but aerobic activity of large skeletal muscles, which is rhythmic and dynamic and has multiple benefits and minimal adverse effects. It is a natural, convenient activity requiring no skills or equipment.

Body posture and carriage may be improved by regular walking. It helps mainly in weight control, the insulin/glucose mechanism, and high-density lipoprotein metabolism. 

Walking, a healthful physical activity, began in the 1990’s. Centers for Disease Control/American College of Sports Medicine’s recommendation of brisk walking at 3 to 4 mph as the primary example of moderate-intensity activity in 1995.

Walking is a gentle start-up for sedentary people, including inactive, immobile older adults, bringing independence and social well-being. 

Walking is a simple health behavior that can reduce the occurrence of different chronic diseases and improve the rising healthcare costs. 

Walking in the morning regularly will result in multiple health benefits. Morning walks can be beneficial to both body and mind. One could make some lifestyle adjustments to live a healthy and prosperous life; among these changes, integrating a morning walk into a daily routine is highly beneficial. It is the ideal answer for people of all ages, with no adverse side effects. 

Advantages of morning walks include:

• Accelerates weight loss
• Improves energy levels
• Prevents chronic diseases (diabetes, hypertension, arthritis, and neurological conditions)
• Uplifts Mood and Memory
• Promotes deep sleep
• Strengthens Muscles, Bones, and Joints
• Enhances heart wellness
• Augments metabolism
• Enhances mental clarity and make better choices
• Spine support

    1.Accelerates weight loss 

• Sedentary lifestyles are currently on the rise, leading to an increase in obesity and overweight persons. Furthermore, dietary limitations are challenging nowadays. 
• Taking a fast-paced walk as the first action in the morning every day, regardless of what foods are ingested as part of the regular diet, benefits weight loss, particularly the dangerous visceral abdominal fat. 
• During morning hours, the body’s mechanism will be high, and calories are burnt at a higher rate, which helps in weight management and maintaining a healthy body mass index (BMI), which helps in obesity and overweight diseases. 
• Hence, walking helps reduce weight, which makes the person fit, reducing health issues. 

   2. Improves energy levels 

• A lack of physical activity makes a person tired, with significant degrees of weariness and lethargy. 
• A brisk morning walk stimulates metabolism, which is the breakdown of meal components to provide energy for performing regular duties at home and work. 
• Moving the entire body for 20 to 30 minutes every morning walk offers enough power to complete all strenuous responsibilities for the rest of the day. 
• Some studies show that at least 20 minutes of walking daily, five days a week, have fewer sick days of 43%. People will be able to see mild symptoms if they get sick. 
• Daily activities will become more accessible to perform as they get more energy and flexibility by morning walk.
• Concentration and productivity increase as the body gets boosted/more energy by a morning walk. 

   3.Prevents chronic diseases 

Exercise is essential for avoiding ailments later in life. A sedentary lifestyle has been related to several cases of diabetes, hypertension, arthritis, and even neurological conditions such as Alzheimer’s and Dementia. A morning walk can relieve joint stiffness, manage blood sugar and blood pressure, enhance blood flow to brain nerve cells, and strengthen bones and muscles. 

• Obesity : Regular physical activity like morning walks helps reduce chronic health issues like cardiovascular disease and other metabolic diseases. Along with the low-calorie intake, morning walks help obese/ overweight people reduce their weight. 
• Diabetes : Diabetes is the most common disease nowadays. A 30-minute morning walk helps maintain reasonable control of blood sugar level and insulin management in type 2 diabetes, according to one research. Walking allows the muscles to use more glucose in the body and helps burn extra body fat, and body mass index (BMI) is also improved.
• Hypertension : Studies have shown that walking half an hour daily benefits the cardiovascular system and lowers blood pressure. The walk can strengthen the heart, so blood pressure is controlled. Triglyceride levels are also reduced and help in the prevention of hypertension. 
• Arthritis : Arthritis pain and stiffness can be relieved by walking five days or more weekly. Recent studies have suggested this.

Dementia and Stroke : Because of the aging in the population, the prevalence of Dementia and stroke is increasing day by day. Aging is associated with risk factors for cerebrovascular disease like high blood pressure, high cholesterol, dysglycemia (abnormality in blood glucose levels), and reduced physical activity. Regular morning walks can make a less severe reduction in cerebral blood flow, which is associated with aging, and help reduce the occurrence of stroke or Dementia. 

• Ataxia : Muscle activity and gait function coordination are affected during voluntary movement in people with ataxia disorder. Hence, the functioning of the nervous system (Cerebellum, Brain stem), which helps in movement, is decreased. Major causes of the ataxia are ischemic stroke/Hemorrhagic stroke. Morning walks, along with conventional physiotherapy, helped people with ataxia. The improvement in the ability of walking and balance of the patients is seen in such people. Hence, morning walk plays a significant role in improving the symptoms of ataxia people. 
• Alzheimer’s: A study of 71 to 93 aged men showed that by walking more than a quarter mile each day, Dementia and Alzheimer’s lesser cases are seen. 
• Atherosclerosis : In atherosclerosis, due to plaque formation or deposition of LDL cholesterol on the arterial walls, the inner walls of the arteries are blocked in the brain, kidney, heart, and legs, and blood flow is restricted, causing poor blood circulation. Hence, regular morning walks can overcome poor blood circulation and restrictions and help maintain good health of the circulatory system.

Uplifts mood and memory :

• Taking an early morning walk daily lifts the mood as people get fresh air and a natural vibe. Levels of stress and anxiety are improved. It helps manage the day’s challenges as people start the day positively.
• A daily morning walk increases the synthesis and distribution of neurotransmitters, molecules that transfer signals from nerves to numerous organs in the body. This ensures that cognitive functioning is at its peak, with increased intelligence, memory, and reasonable thought.
• Going for a stroll during the day also helps to alleviate the discomforting symptoms of sadness and anxiety, substantially enhancing mental well-being, general energy levels, and positive thinking.

Promotes deep sleep :

• Insomnia is commonly reported by people of all ages nowadays, owing to stressful schedules at work and home, as well as personal issues and unhealthy, irregular eating habits.
• A morning walk is the best way to treat all sleep-related illnesses, such as insomnia, snoring, and sleep apnea. Regular physical exercise affects the body throughout the day, adequate rest happens spontaneously at night, and continuous, undisturbed sleep is guaranteed. 

Strengthens muscles ,bones and Joints:

• While necessary proteins, vitamins, and minerals such as calcium, magnesium, and phosphorous are essential for muscular strength and bone health, regular exercise helps maintain joint flexibility and supplies healthy bones and muscles. Leg and abdominal muscles get toned by going on a morning walk.
• A 30-minute daily vigorous morning walk improves bone density, keeps joints lubricated, strengthens muscles, and lessens the risk of developing arthritis, osteoporosis, and other debilitating conditions in old age. Mainly, the osteoporosis process is slowed down, and Blood pressure and cholesterol levels are maintained by doing regular morning walks. 

Enhances heart wellness :

• A morning walk, jogging, or even running significantly benefits heart health. Many recent studies revealed that the risk of developing coronary heart disease is reduced by doing regular physical activity like walking.
• Morning walk is associated with cardiovascular health benefits. The heart rate increases, and blood pressure decreases when we walk. Active activity promotes blood circulation to the heart, strengthens the cardiac muscles, and helps prevent hypertension, cardiac arrest (when your heart suddenly stops pumping blood around the body), heart attack (when blood flow decreases or stops in one of the coronary arteries of the heart), atherosclerosis (the buildup of fats, cholesterol and other substances in and on the artery walls), arrhythmia (irregular heartbeats).
• A vigorous walk for at least 30 minutes during the day improves heart functions, enhances lung capacity, and prevents breathing issues and respiratory infections. Morning walk therapy plays a significant role in maintaining blood pressure. It is better than using drugs as a treatment because many drugs have side effects, so they should be avoided as much as possible.

Augments metabolism :

• A morning walk followed by a cardio workout can enhance body metabolism and make people feel active and energetic for the rest of the day. Drink a glass or two of water after going for a walk. Water stimulates metabolism, keeps the body hydrated, and removes toxins.

Enhances mental clarity and make better choices :

• A morning walk helps people in many ways. Starting the day with a walk may activate brain cells and create an environment for making healthier daily choices.
• Tension and anxiety-related issues will be reduced. Regular morning walks may help to foster mental clarity and attention throughout the day. Evidence showed that those who began their days with a morning walk had higher cognitive performance than those who were sedentary.
• Furthermore, walking may allow for the free flow of thoughts, which may aid in problem-solving better than sedentary people. Adhering to a walk may make you feel energetic, and less sleep-deprived. Some studies have shown that creativity gets increased by morning walks. 

Spine support : 

Body posture will be improved, and it helps keep the spine in good posture as people need to sit for more hours at work/ college /school as our daily routine working style.

Conclusion 

Incorporating a morning walk into your daily routine can have a significant impact on both physical and mental health ,leading to a happier ,healthier and more productive day.