Why you should start your day with a walk – GOOD FORM

Starting the day with a walk may not even seem tempting for those who don’t usually practice physical activity. But believe us: with time, the benefits will appear, and then you will not be able to do without it. Whether on a walk around the neighborhood, on the treadmill at the gym or as part of your commute to work, check out the reasons to adopt the practice:

1 – More energy

Jogging in the morning can give you more energy throughout the day. And more: studies show that adults who walk for 20 minutes outdoors have more vitality and energy than those who do it indoors.

2 – Your heart thanks you

In addition to leading to loss of fat mass and muscle gain, activity improves the elasticity of blood vessels, balances blood pressure and favors the reduction of cholesterol levels.

“When we are exercising, we stimulate the heart muscle. Which, in turn, helps in the formation of a wider network of vessels over the organ and, consequently, improves blood circulation and irrigation, providing better cardiac pump performance”, explains Adriano Luiz Guerra, cardiologist at HAS Clínica.

And aerobic modalities are best suited for heart health. “Starting with muscle stretching in the early hours of the morning, as well as lifting weights, followed by walking, running or cycling, are excellent exercises for the heart”, recommends the expert.

3 – Improved mood

A walk can:

Improve self-esteem; Improve mood; Reduce stress; Reduce anxiety; Reduce fatigue; Relieve symptoms of depression or reduce the risk of the disease.

For best results, try to walk for 20-30 minutes at least 5 days a week.

3 – Helps with weight loss

Walking in the morning can help you reach your weight loss goals. A moderate pace for 30 minutes can burn up to 150 calories. That is, combined with a healthy diet and strength training, exercise can contribute to weight loss.

4 – Enhanced health

In addition, your health also benefits. Research points outfor example, that walking half an hour a day can help lower blood sugar levels, in addition to increasing life expectancy.

5 – Quieter nights

The habit is also good for those who want to sleep better. This because a small study from 2017 observed that older adults (ie, 55 to 65 years old), had an improvement in sleep quality when practicing the activity in the morning.

6 – Healthier choices

Practicing regular physical activity helps you make healthier choices in everyday life. After training, it’s common for you to be more energized and less sleepy, which can directly affect your appetite, you know?

But how to adopt the habit?

Separate the clothes for the walk the night before. Leave socks and sneakers at the door so you don’t have to look for them in the morning;
Try setting your alarm clock 30 minutes earlier than usual to be able to walk at least 20 minutes in the morning;
Find a friend or colleague from work to walk with you. Your pet is also great company; If you can’t walk to work, try to get off the bus one or two stops earlier to go around. Or, park further away from your office so you can walk further.

Walk before or after breakfast?

Doubt may arise for some people. And the truth is, if your goal is to lose weight, some research claims that exercising in the fasted state can encourage your body to burn more fat. However, more investigations on the subject are needed.

Anyway, it all depends on how you feel. If you prefer to walk before eating (and if your doctor has approved it), the habit is valid. On the other hand, if you get nauseous or more tired than usual when doing this, bet on a meal before heading out on the street. But remember: drink water before, during and after exercise!

“It is worth emphasizing that before starting any physical activity, especially from the fourth or fifth decade of life, it is recommended to consult a cardiologist, who will prescribe a check-up to confirm whether the patient is fit to practice sports” , warns the doctor.