Walking every morning can be an effective weight loss tool, especially if you pair it with a healthy diet. Walking is an excellent cardiovascular exercise that burns calories and can strengthen your muscles.
It can also improve mood, immunity, and cognitive health. Plus, it’s free and accessible to everyone.
Start your day off with a walk to get an energy boost and kick-start your workout routine. Noom’s 5-minute quiz unlocks a program customized to your goals and needs.
Set a Goal
A regular walking routine can have a positive impact on many parts of your health, from improving mood and mental clarity to stimulating bowel movements and increasing metabolism. It can also help you sleep better at night, and can be a healthy outlet for stress, anger, or depression.
Aim to walk for 30 minutes every morning, and gradually increase your length. Try adding a little more oomph to your workout by stepping up your speed or trying an incline to increase the challenge and burn more calories.
While the amount of weight you lose by walking is dependent on other diet and lifestyle factors, it can still be a great way to make progress towards your goals. Keeping track of your steps and distance with a smartphone app or fitness device can be a good motivational tool. Plus, there is something satisfying about checking off each day’s accomplishment on your habit tracking log. Just be sure to start slow and build up your endurance and strength before introducing more intense walking activities like jogging or hiking.
Find an Accountability Buddy
Whether you’re trying to lose weight, build muscle or just get healthier, having an accountability buddy is one of the best things you can do for yourself. Multiple studies show that outside support accelerates results.
The key to finding an accountability buddy is finding someone with similar goals and schedules. It’s also important to choose someone who will be able to provide honest feedback and criticism, even if it’s painful. As the saying goes, “Wounds from a friend are better than kisses from an enemy.”
Building the habit of walking every morning requires consistency. Bridging the gap between the aspiration to walk and actually getting out the door several times a week takes motivation, planning, and a stick-to-it mentality. Developing mini habits, or what I call “Small Steps,” help to make the process of walking nearly automatic. For example, setting a specific time of day to walk and rescheduling your walk if the weather is bad. This helps to create a routine and a sense of accomplishment. Using a fitness app that tracks daily steps is another great accountability tool.
Track Your Steps
Regular walks help burn calories and reduce sugar cravings. They also improve blood circulation, which is important for healthy skin and immune function. They also help your body use up stored glucose, so that the glucose levels in your blood stay steady and prevent diabetes and high cholesterol.
To keep yourself motivated, try using a pedometer or app to track your progress. If you don’t have one, set an alarm on your phone to go off every hour to remind you to get moving. It’s also helpful to find ways to increase your steps throughout the day, such as taking the stairs instead of the elevator, and getting off public transport or walking to work instead of driving.
To make your workouts more interesting, try listening to music while you walk. This will help you walk faster and at a more effective pace. You can create your own playlist or use apps like Charity Miles, which will donate money to a cause of your choice for every mile you walk. You can also try walking with a buddy, which can help make the exercise more fun and increase accountability.
Buy New Workout Clothes
Investing in workout clothes that make you feel good can help keep you motivated. Consider getting a pair of moisture-wicking leggings and a breathable long-sleeve t-shirt for warmer weather or joggers with a hoodie for colder days. Add a light jacket and a hat or visor for extra sun protection. Also, buy a pair of comfortable sneakers and grab a belly bag to hold all your essentials.
Having clothing suited for different weather conditions will prevent you from making excuses to skip your walk. You can also add some fun to your walk by listening to music. Create a playlist full of peppy songs or head to the Workout tab on Spotify for a curated list of tunes to keep you going.
Always remember to stretch before and after your walk to prevent injury and to improve flexibility. Search YouTube for an easy (and free!) stretching routine to help you get started. You can also enlist the help of an accountability buddy or partner to keep you motivated. Walking with a friend is not only great for socializing, but it can also boost your energy levels.
Stay Hydrated
Walks burn calories, reduce blood cholesterol and sugar levels, lower triglyceride levels and prevent high blood pressure. Plus, walking can help boost your immune system. In fact, studies show that people who walk an hour a day have 43% fewer sick days than those who don’t.
When you’re on a long walk, bring a water bottle to avoid dehydration. Make sure the water is clean and free of contaminants. Avoid drinking from lakes or streams unless you’ve filtered and purified the water. Adding a squirt of lemon or other flavoring to the water helps make it more palatable. If you’re sweating heavily, consider a sports drink to replenish electrolytes.
A morning walk can increase energy throughout the day and improve mood and mental clarity. It can also help you sleep better at night and decrease stress levels. Plus, walking regularly can help with digestive issues and stimulate bowel movements. Try adding a daily morning walk to your routine and see how it affects you. If you’re new to exercise, talk with your doctor before starting any new workout.
