Going for a morning walk? THESE are the 5 things you must avoid

Morning walks are what one would call a wholesome workout. As much as it is healthy for the ones who are getting started with some physical activities and working out, it’s equally beneficial for older people to keep them fit and mobile as they age.

The health benefits of morning walks, quite honestly, make quite a long list.

However, for any workout, it is extremely important to know how to do it right, or else it might just backfire and do more harm than good.


If you’re someone who is getting started with a morning walk , or someone who has been at it for some time, the following are the five things you should keep in mind before you hit the road.


Experts emphasize that the actions you take before embarking on your walk can significantly influence your overall experience for the day, either energizing you or leaving you feeling sluggish, lethargic, and uncomfortable. Inadequate preparation can even heighten health risks. To ensure a productive and pleasant walking session, here are several important considerations to keep in mind:


Hydration: The key to performance:

A common oversight among walkers is neglecting to hydrate adequately before setting out. Many individuals either do not feel thirsty or underestimate the critical role hydration plays in their physical performance.

Research shows that mild dehydration corresponding to 1–2% of body weight can negatively affect alertness, concentration, short-term memory, and physical performance.

Moreover, consuming water before engaging in exercise is vital for ensuring that the body remains optimally hydrated. Proper hydration facilitates body temperature regulation, joint lubrication, and the efficient transportation of nutrients and oxygen to the muscles. Failing to hydrate can lead to unwelcome consequences such as fatigue, muscle cramps, and dizziness during your walk. To optimize your hydration levels, it is generally recommended to drink about 100 to 200 milliliters of water approximately 10 to 150 minutes before you hit the pavement.



Walking on an empty stomach: A double-edged sword:

The notion that cardio workouts, particularly walking, should be performed on an empty stomach to maximize fat burning is prevalent, but it is not universally applicable.

In a small 2015 study of 10 male participants, exercise increased fat oxidation over 24 hours when the workout was done before breakfast. The same scientists found similar results in a small 2017 study with nine female participants. According to the researchers, this is due to the body’s response to low carbohydrate levels. The lack of carbs stimulates genes that control fat oxidation.

However, for those who wake up feeling ravenous, dizzy, or lightheaded, starting your walk without having eaten can exacerbate these issues. Low blood sugar can leave you feeling weak, nauseous, or even make you faint during your walk—definitely not a desirable outcome.

In an older 2010 study, running after fasting was associated with lower endurance for 10 male participants. A 2018 review of 46 studies found that exercise after eating improves prolonged aerobic performance.

Moreover, exercising without the necessary nutrients can result in your body catabolizing muscle for energy instead of burning fat, which is counterproductive to your fitness goals. To combat this, consider consuming a quick snack such as a ripe banana, a handful of nuts, or a small fruit smoothie to supply your body with the energy it needs.


The importance of warming up:In the morning rush, many individuals might overlook the importance of a proper warm-up before heading out for a walk. However, neglecting this step can have detrimental effects on your body.


After a night of rest, your muscles often need a gentle awakening before being subjected to the physical demands of walking. Jumping into vigorous activity with tight calves, stiff hamstrings, and unprepared joints can increase the risk of strains and sprains, not to mention lead to poor posture.

Medical professionals warn that failing to warm up can also negatively impact your knees, hips, and lower back. A brief 4 to 5-minute warm-up can work wonders; try incorporating movements like ankle rolls, gentle toe touches, hip circles, shoulder shrugs, and neck rolls to prepare your body for the walk ahead.


Reconsidering coffee before your walk:

While many people enjoy the invigorating effects of coffee as a morning pick-me-up, it may not be the best choice if you plan to go for a walk. Caffeine acts as a diuretic, which can accelerate dehydration by pulling water from your body.

During exercise, your body redirects blood toward active muscle groups and away from the digestive system, which slows digestion. For some, this can lead to stomach upset and digestive issues. Thus, some people may wish to exercise on an empty stomach.

Furthermore, sipping coffee on an empty stomach may cause acidity and indigestion, making your walk less enjoyable. Instead of reaching for that cup of coffee, consider hydrating with water or, if you crave a warm beverage, try herbal tea that won't have harsh effects on your stomach.



Don't skip bathroom breaks:

In the rush to start your walk, it’s easy to overlook a quick trip to the bathroom. However, delaying or ignoring this essential break can lead to serious health complications. Health practitioners warn that walking while holding a full bladder can increase the risk of developing urinary tract infections (UTIs) and other issues. Therefore, make it a point to take care of this biological need before stepping outside to enjoy your walk.


Benefits of a morning walk:

Morning walks offer numerous physical and mental benefits, including improved cardiovascular health, weight management, enhanced mood, and increased energy levels throughout the day. Regular morning walks can also boost your immune system and help regulate bowel movements. Here's a more detailed look at the benefits:

Physical benefits:

Improved cardiovascular health: Walking increases heart rate and blood circulation, helping to lower blood pressure and reduce the risk of heart disease and stroke.

Weight management: Walking can help burn calories and contribute to weight loss, especially when combined with a healthy diet.

Increased stamina and endurance: Regular walking builds endurance, making it easier to perform daily activities and potentially reducing the risk of falls.

Improved immunity: Morning walks can boost your immune system, potentially reducing the frequency and severity of colds and flu.

Better digestive health: Walking stimulates the digestive tract, potentially reducing constipation and improving overall digestive function.

Enhanced vitamin D synthesis: Exposure to sunlight during morning walks can aid in the body's natural production of Vitamin D, which is important for bone health and immune function.

Mental and emotional benefits:

Reduced stress and anxiety: Walking can help reduce stress hormones and promote relaxation, leading to improved mood and mental well-being.

Improved sleep: Regular morning walks can help regulate the body's natural sleep-wake cycle, potentially leading to better sleep quality.

Enhanced cognitive function: Walking increases blood flow to the brain, which can improve memory, focus, and cognitive performance.

Boosted mood and reduced depression symptoms: Physical activity, including walking, is known to have mood-boosting effects, potentially reducing the risk of depression.

Increased energy levels: Morning walks can provide a natural energy boost, helping you feel more alert and energized throughout the day.