In general, health organizations recommend that adults engage in at least 150 minutes of moderate-intensity aerobic activity per week. This can be achieved by walking for 30 minutes per day, five days a week.
If time is limited, shorter walks are still beneficial. A brisk 10-minute daily walk can also have health benefits. For beginners, it is advisable to start with 10-15 minutes and gradually increase the duration over time to improve endurance and establish a habit.
For those aiming to improve their mood and combat fatigue, a 20-minute walk is sufficient. Research suggests that a 20-minute walk stimulates the release of feel-good hormones called endorphins, which help reduce stress and anxiety. A 20-minute walk can also enhance alertness more effectively than a cup of coffee.
If you want to walk to lose weight
Meanwhile, individuals aiming to lose weight should walk at a moderate to brisk pace for approximately 30 minutes. This can burn about 120 to 150 calories. Combining this routine with a sensible diet can lead to weight loss. Additionally, a study published in the Scandinavian Journal of Medicine & Science in Sports found that walking for 30 minutes a day, five times a week, reduced the risk of heart disease by 19%.
For those with limited time in the mornings, breaking up the walking time is an option. They can walk for as little as 5-15 minutes in the morning and then take additional walks throughout the day to accumulate 20 or 30 minutes of daily walking.
If time and health permit, experts recommend aiming for 300 minutes of walking per week. This equates to walking for 60 minutes per day, five days a week.
To ensure a smooth morning walk routine, individuals should prepare their walking attire, shoes, and water bottle the night before. Choosing a preferred route, such as a quiet or scenic path with greenery, can enhance the walking experience. Staying hydrated and listening to one’s body are crucial; adjust the duration and pace if fatigue or discomfort arises.
What is the best time for a morning walk?
One of the simplest forms of exercise is walking, and most people prefer to walk in the morning to boost their energy for the day. So, what is the ideal time for a morning walk?
– Walking before sunrise
Walking just before sunrise offers a sense of tranquility on the streets when there are fewer people around. This time is perfect for those who cherish solitude and wish to connect with nature, away from distractions.
The air tends to be fresher and healthier for your lungs at this hour. The cooler temperatures also make for a more comfortable walk, especially for those who have early morning work shifts.
– Walking after sunrise
The period from 6:30 to 8:00 AM, after the sun has risen, provides ample sunlight without the harshness of midday heat. This allows for safe sun exposure and vitamin D synthesis in the body.
– Walking late in the morning
For late risers or those with flexible schedules, walking later in the morning (from 8:00 to 10:00 AM) is still advantageous. It allows you to reap the benefits of morning exercise without feeling rushed.
This time slot suits individuals sensitive to the cold morning air. Walking after breakfast aids digestion, especially after a hearty morning meal. Late-morning walks are also beneficial for those seeking to boost their vitamin D levels.
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