How this one Daily Habit (Morning Walks) Can Put You in Control of Your Day
I LOVE my morning walks. I walk five miles (10,000 steps) almost every morning when I’m not working. If I don’t have enough time for the full 10,000 steps I do as much as I can and I’m usually able to get in at least 30 minutes.
When I can’t take a morning walk I’ll try to do it later in the day, usually after work, or I’ll substitute another activity but it’s never quite the same. Don’t get me wrong, any activity is healthy regardless of when you do it, especially if you are sitting or generally inactive for the majority of your day. And an evening walk is a great way to relax and de-stress at the end of the day, but a morning walk wakes you up and gives you time to plan your day so that you have more control of how your day goes.
But What if You’re not a Morning Person?
I know not everyone is a morning person but making the effort to wake up even 30 minutes earlier to allow yourself time to take a walk, especially outside if at all possible, can have a profound positive impact on your entire day.
I’ve noticed that when I get myself up early, have a cup of coffee and 15 minutes to myself, it’s easier to get dressed and head outside. Exposure to trees, fresh air and early morning light energizes me and puts me in a great mood. I’m pretty sure there’s some science somewhere that would back that up but I don’t need to read a scientific study to know that I’m just better when I walk in the morning.
Exposure to Morning Light and Getting a Good Night’s Sleep
Morning exercise and exposure to early morning light make it easier to fall asleep at a regular bedtime and stay asleep. Getting 7-9 hours of quality sleep is another one of those things that can be the difference between a good, productive day and a day where you’re struggling to accomplish anything. I can’t emphasize enough how critical sleep is to our health and overall wellness. Read this post and this post for more information on getting a good night’s sleep.
Walking in the morning before I get too involved in everything else happening in my day means my daily exercise actually gets done (daily exercise is a necessity now that I’ve reached menopause). All too often something comes up at the end of the day, or I’m just too tired after working all day and then the day is gone and I haven’t moved at all. So I get up and just do it. No excuses.
Better Appetite Control
But by far, the number one reason for morning walks vs other forms of exercise, especially walking before eating breakfast, is better appetite control all day long.
Once I start eating, the blood sugar-insulin ride starts and continues all day long and I struggle to keep my appetite in check but walking before eating uses stored fat instead of the calories that come from something I may have just eaten. By waiting until after my morning walk to eat breakfast (it’s usually more like brunch at that point) I haven’t gotten on the blood sugar-insulin train yet and my appetite stays under control. Avoiding that blood sugar-insulin ride early in the day helps reduce cravings and gives me better control of my food choices all day long.
Everyone is different, and I know some people need to eat as soon as they wake up, but for me and my endomorph body type (short, stocky and carry most of my weight in my hips, thighs and butt) I tend to gain weight just by looking at food so this schedule of walking/exercise first and then eating afterward makes it easier to go through the day without always thinking about food.
Better Quality of Life
Morning walks are one of the most important things I’ve done to improve my quality of life and my health. I’m happier and less stressed. I hardly ever get sick, partly due to walking and partly due to making better food choices. Morning walking has been the driving force behind other healthy habits I’ve incorporated into my life.
Walking is generally easy and safe and doesn’t require any special equipment other than a good pair of walking shoes so I don’t feel like I need to make excuses for not doing it.
What do your mornings look like? What are your biggest challenges for getting up and getting out for a walk in the morning? Let me know in the comments.
If you need a little nudge to get yourself started on a morning walking routine and if you’re looking for a “diet” that’s not really an actual strict diet but more of a loose, low stress guideline with some great (and quick and easy) recipes, sign up below to get the FREE 7-Day Walking Challenge and Weight Loss Plan.
And if you have any questions about morning walks for weight loss, plant based low carb/keto eating, intermittent fasting or weight loss surgery just reply to this email or leave a comment below.
Debbie
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