There is an hour of silence at the beginning of the day which most of us ignore. The alarm rings, the phone is pulled out, and before our feet even hit the floor, we are already reading news and responding to emails. However, one of the healthiest things that a person can do requires neither money nor special equipment. This is a morning walk which deserves much more respect than it is being paid now. Walking at a decent pace increases your heart rate enough to exercise the heart without putting too much strain on it. The benefits of regular brisk walking include reduced blood pressure, improved cholesterol levels, and decreased risks of heart diseases and strokes. The recommended amount of time for a healthy adult is about half an hour per day five days a week. You do not have to run and sweat. A moderate pace when you are slightly out of breath but still can talk is sufficient.

Another way walking can help is by controlling weight and blood glucose level. Walking burns calories, but its main benefit is regularity. Regular walkers usually maintain stable body weight rather than fluctuating in one direction or another. Walking helps muscles to utilize glucose properly and thus can be very helpful to those who are afraid of developing diabetes. Short walk after breakfast will help to stabilize the glucose level after the meal. Walking is a weight-bearing exercise, meaning that your bones stay dense and strong due to this activity. With aging, prevention of osteoporosis becomes important, and walking is a great exercise for this purpose. Moreover, walking lubricates your joints and prevents from stiffness, which is why those people who have mild arthritis feel better after walking than after prolonged rest. Legs, hips and lower back muscles are worked out without additional stress on joints.
The most obvious advantage is the mental one. Morning walk improves your mood and relieves from stress because your body produces certain chemicals called endorphins. You will see that all your problems that you were trying to solve at your desk start falling into place while you are walking. For centuries writers, thinkers, and leaders have been using walks for thinking processes. Being in open air without any screen before your eyes allows your mind to roam free and calm down. Natural light is also important. Being exposed to natural light in the morning helps regulate your internal clock. Your brain gets a signal that the day has started, and it becomes easier to fall asleep when the night comes. If you have trouble sleeping at night, morning walk in the sun will be helpful for you more than you think. Also, you get some vitamin D produced by your body when your skin is in contact with sunlight.
Starting the day with something good for yourself sets a tone. Getting up and walking is a small win before the day's demands begin, and small wins add up. Many people say they feel more patient, more focused and less rushed after a walk. Morning air is also cooler and often cleaner, and the streets are quieter, which makes the experience pleasant instead of tiring. What makes the process difficult is not the walking itself but stepping out of the house. There are several tips to make it easier. First of all, prepare everything the day before, put your shoes and clothes in order. Start with ten or fifteen minutes and gradually increase the duration. Walk with a partner or a relative, so that you can motivate each other. Do not take the phone at all, or use it only for listening to music or a podcast. Plan a route that you find pleasant and inspiring – be it a park, a river bank or a quiet street close to your house. Some days you will not want to do it, but do it anyway, even for five minutes.
However, there are several things to remember. For example, wear comfortable footwear that has a non-slip sole, as it is better in case of cold and/or wet mornings. In winter wear warm clothes and consume some water both before and after the walk. Also, try to warm up during the first few minutes and to do gentle stretches after the exercise. A morning walk cannot make all the problems disappear. However, it is very close to the activity that you can get the maximum benefits from while expending minimum efforts for it. A walk keeps your heart healthy, makes you gain control over your weight and strengthens your bones. In addition, a morning walk will help you to sleep better and to keep yourself in a good mood. The greatest advantage of such activity is that everybody can take part in it. Go out tomorrow morning, before you lose your time on different tasks.

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