how to make the most of your morning walk (& why it's important!)

the evidence provided showing the benefits of daily morning walks is clear—we all should be doing it! as often as we can. whenever it fits into your schedule, start your day by getting outside, getting light in your eyes—avoiding the blue light of our phones!—and getting a 30 minute walk in. engaging in a morning outdoor walk with full presence can profoundly impact your mental and physical well-being.

being fully present

1. mindfulness: being fully present means practicing mindfulness, which involves focusing on the current moment without judgment. pay attention to the sensations in your body, the feeling of your feet hitting the ground, the rhythm of your breath, and the sounds around you.

2. sensory engagement: engage all your senses. notice the colors and shapes of the leaves, the texture of the bark, the scent of the flowers, the chirping of the birds, and the warmth of the sunlight on your skin.

3. breathing: practice deep breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly. this not only calms your mind but also helps you connect with your surroundings.

the importance of being present

1. stress reduction: mindfulness during your walk can reduce stress and anxiety. it allows you to step away from daily worries and connect with nature.

2. mental clarity: being present helps clear mental clutter, improving focus and creativity.

3. emotional well-being: it can enhance your mood, making you feel more grounded and content.

being unplugged

1. digital detox: leave your phone and other digital devices behind or turn them off. this minimizes distractions and allows you to connect more deeply with the environment.

2. enhanced awareness: without digital distractions, you can fully engage with your surroundings, noticing details you might otherwise miss.

3. quality time: spending time unplugged fosters a sense of peace and solitude, offering a break from the constant influx of information and social media.

benefits of morning sunlight

1. circadian rhythm: morning sunlight helps regulate your circadian rhythm, which is your body’s natural sleep-wake cycle. exposure to natural light in the morning can improve sleep quality and duration by signaling to your body when it’s time to be awake and when it’s time to sleep.

2. mood enhancement: sunlight increases the production of serotonin, a hormone associated with boosting mood and helping you feel calm and focused.

3. vitamin D: morning sunlight is a natural source of Vitamin D, which is essential for bone health, immune function, and reducing inflammation.

practical tips for a mindful morning walk

1. set an intention: before starting your walk, set a positive intention. it could be gratitude, peace, or simply being open to the beauty around you.

2. slow down: walk at a leisurely pace. this allows you to notice details and stay mindful.

3. observe nature: take time to observe the details of nature. look at the intricate patterns on leaves, listen to the rustling of trees, and watch the play of light and shadows.

4. ground yourself: occasionally pause to ground yourself. stand still, close your eyes, and take a few deep breaths, feeling the connection between your body and the earth.

5. reflect: at the end of your walk, take a moment to reflect on your experience. note any positive feelings or insights that arose during your walk.

physical health benefits

1. cardiovascular health: walking is a low-impact exercise that improves cardiovascular health by strengthening the heart and enhancing circulation. it can lower blood pressure, reduce cholesterol levels, and decrease the risk of heart disease.

2. weight management: regular walking helps maintain a healthy weight by burning calories and increasing metabolism. it’s an accessible form of exercise that can help prevent obesity.

3. muscle and bone strength: walking strengthens muscles, particularly in the legs, and helps maintain bone density, reducing the risk of osteoporosis and fractures.

4. improved digestion: a morning walk can stimulate the digestive system, helping to regulate bowel movements and improve overall digestion.

5. enhanced immunity: regular moderate exercise, such as walking, can boost the immune system, making the body more effective at fighting off infections and illnesses.

6. better sleep: exposure to morning sunlight helps regulate the circadian rhythm, which improves sleep quality and duration. physical activity also promotes better sleep patterns.

by incorporating these practices into your morning walks, you not only enhance the physical benefits of exercise but also cultivate a deeper connection with yourself and the world around you.