Walking first thing in the morning on an empty stomach is one of the best tips on how to naturally jump start and boost your metabolism. In addition to jump starting your day first thing in the morning, it also naturally boosts your metabolism which helps you burn more calories throughout the day.
Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise.
Exercising on an empty stomach helped people to burn about 70% more fat than those who exercised two hours after eating, a study found.
Avoid an Empty Stomach
You should have at least a light snack before morning exercise as your body has been fasting all night. Even if you are a person who normally skips breakfast, a small amount of nutrition can help to fuel your walk and provide you with energy.
Getting up and heading out for a morning walk is great for your mental health. Most studies show that walking 20 to 30 minutes or more has the best results. Staying consistent 5 days or more each week is also important.
Kick starting your day with a brisk walk can not only regulate your body-cycle for the day, but also facilitate an early to rise, early to bed mindset. 7am to 10am are the most ideal hours for an intense walk to pump adrenaline and boost energy levels for the day forward.
Taking a morning walk boosts your stamina, flexibility and energy. As your fitness improves, you'll be able to move through your daily activities more easily. Improve your mood. Getting outside gives you a chance to enjoy fresh air and nature.
Walking first thing in the morning on an empty stomach is one of the best tips on how to naturally jump start and boost your metabolism. In addition to jump starting your day first thing in the morning, it also naturally boosts your metabolism which helps you burn more calories throughout the day.
It improves your heart health
Lower blood pressure, improved blood circulation, and a reduced risk of heart disease – a walk to start your day can be a great way to keep your heart healthy and prevent high blood pressure.
Drawbacks of Morning Exercise
And there are other drawbacks to walking in the morning. Body temperature is at its lowest one to three hours before awakening, making the morning a time of naturally lower energy and blood flow. Cold, stiff muscles may be more prone to injury.
To help increase calorie burn, a person should walk uphill regularly. For some, this may mean increasing the treadmill gradient, while others may want to incorporate more hills into their outdoor walking routine. A person should aim to walk up hills, stairs, or inclines two to three times a week.
Morning walk may be better than evening walk as air is less polluted. Other advantages of morning walk are that you remain fit during the day, strictly follow your diet. Morning walkers have increased ability to complete most of their activity through the day.
Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health. If you can't manage 30 minutes a day, remember even short walks more frequently can be beneficial. Walking with others can turn exercise into an enjoyable social occasion.
Water – drink water before and after your walk. Take water with you on your walk, especially in warm weather. Cool down – make sure you cool down after a long fast walk. Do a few stretching exercises.
Keep it short.
Doing a low-intensity activity for long enough can make for a higher intensity workout. That means going for a three-hour walk while fasting may not be a good idea, even if the walk is low-intensity.
Going for a 15-Minute Walk Each Day Isn't Just Good for Your Body—It Boosts Brain Health, Too. According to new research, even small lifestyle changes (like taking the stairs instead of the elevator) is beneficial for your brain.
Walk during full daylight whenever possible. If you walk in the dark, or during sunrise or at dusk, try to walk in a well-lit area. Wear bright clothing or a reflective vest, and carry a flashlight (National Institute on Aging, 2020).
But is walking good enough exercise? The short answer is yes. “Walking is just as good as any other form of exercise,” says University Hospitals pediatric sports medicine specialist Laura Goldberg, MD. “The guidelines are 150 minutes of moderate activity or 75 minutes of vigorous activity a week.
If you can't set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
In terms of how the type of walking you need to do to lose weight, a brisk pace is recommended. Walking for 30-90 minutes several days each week will help you to lose weight. Walking at a brisk walking pace for 30 minutes typically results in a distance walked of 1.5-2 miles or 3,000-4,500 steps.