IN THE QUIET MORNING STILLNESS, I emerge from the hospital shadows when the world awakens from its slumber. Like clockwork, at the stroke of seven, the medical center grounds bear witness to a spectacle that has earned me notoriety — my daily morning strolls. Today, I offer ten steps to boost your morning mojo. Rise & stride.
Step by deliberate step, I traverse the hallowed corridors of health, leaving a trail of curiosity in my wake. Patients spy on me from their hospital room windows; I dodge my fellow clinicians’ cars as I enter the crosswalk.
Let us embark on a literary journey to uncover ten reasons I want to be that infamous morning walker. From boosting mood to improving cardiovascular health, walking has numerous benefits.
“Dazzling and tremendous how quick the sunrise
would kill me,
If I could not now and always send sunrise out of
me.
We also ascend dazzling and tremendous as the sun,
We found our own my soul in the calm and cool of
the daybreak.
My voice goes after what my eyes cannot reach,
With the twirl of my tongue I encompass worlds and
volumes of
worlds.
Speech is the twin of my vision…. it is unequal to
measure itself.
It provokes me forever,
It says sarcastically, Walt, you understand
enough…. why don’t
you let it out then?
Come now I will not be tantalized…. you conceive
too much of articulation.
Do you not know how the buds beneath are folded?
Waiting in gloom protected by frost,
The dirt receding before my prophetical screams,
I underlying causes to balance them at last,
My knowledge my live parts…. it keeping tally with
the
meaning of things,
Happiness…. which whoever hears me let him or
her set out in
search of this day.”
― Walt Whitman, Leaves of Grass
1. Rise & Stride: Energy
Is finding time for exercise an uphill battle? Here is my simple and accessible solution that can transform your mornings and enhance your overall well-being: walking.
A brisk walk in the morning energizes your body and mind and brings many incredible benefits. I use my stroll to set the day’s tone.
Physical activity triggers the release of endorphins, which elevate energy levels and improve focus.
By increasing blood flow and oxygen delivery to your muscles, walking jumpstarts your metabolism, leaving you more awake and ready to tackle the day’s challenges.
2. Rise & Stride: Weight
Walking in the morning can be an effective tool for maintaining a healthy weight. It burns calories and helps build muscle mass, contributing to a higher metabolic rate throughout the day.
Regular morning walks can also curb unhealthy food cravings, as exercise releases neurotransmitters that reduce appetite.
Walking as a part of your daily routine can contribute to long-term weight management and healthier body composition.
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3. Rise & Stride: Heart
Brisk walking in the morning strengthens your cardiovascular system, reducing the risk of heart disease and stroke.
Walking is a low-impact exercise that improves circulation, lowers blood pressure, and raises high-density lipoprotein (HDL) “goog” cholesterol levels.
Moreover, walking stimulates the heart, improving efficiency and promoting overall cardiovascular fitness.
4. Mood
When it comes to mental well-being, a morning walk can work wonders. Walking triggers the release of endorphins, natural mood enhancers that reduce stress and anxiety.
The serenity of nature, fresh air, and exposure to sunlight during a morning stroll can further boost your mood and combat symptoms of depression.
Embrace the uplifting power of walking to start your day positively.
5. Brain
Walking not only benefits the body but also nourishes the brain. Research suggests regular walking can enhance cognitive function, memory, and creativity.
I am a better thinker after my walks.
Morning walks increase blood flow to the brain, improving oxygen and nutrient supply and positively impacting cognitive performance.
By stimulating neuroplasticity, walking helps preserve brain health and may even reduce the risk of cognitive decline.
6. Sleep
Exposure to natural light during a morning walk helps regulate your circadian rhythm, promoting more restful sleep at night. Physical activity during the day enhances sleep quality and reduces the time it takes to fall asleep. By establishing a routine of morning walks, you can improve your overall sleep patterns and wake up feeling refreshed and rejuvenated.
7. Productivity
Starting your day with a brisk walk stimulates your body and mind, setting the stage for increased productivity. Walking helps clear mental fog, sharpen focus, and improve cognitive performance.
It lets you escape screens and distractions, fostering creativity and problem-solving skills. Incorporating this invigorating activity into your morning routine can set the tone for a productive day.
8. Immunity
Regular walking in the morning can strengthen your immune system, protecting you from various illnesses.
Physical activity increases the production of antibodies and white blood cells, which are crucial for fighting off infections.
By boosting circulation, walking also helps distribute immune cells more effectively throughout the body. Strengthen your body’s natural defense system by lacing your walking shoes each morning.
9. Joints
Unlike high-impact exercises, walking is gentle on your joints while providing significant benefits. A morning walk helps lubricate the joints, reducing stiffness and promoting flexibility.
Walking strengthens the muscles around the joints, providing stability and preventing injuries. You can enjoy improved mobility and an active lifestyle by maintaining joint health through regular walking.
10. Connection
Walking in the morning allows for connecting with others and nurturing relationships.
Whether you walk alone, with a partner, or in a group, it offers a chance for meaningful conversations, sharing experiences, and building social connections.
Today, I ran into one of my favorite cardiologists and a wonderful (but alas, soon-to-retire) pulmonary physician. Walking allowed me to catch up with these two bright stars.
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Final Thoughts: Rise & Stride
With its myriad benefits, walking is a simple yet powerful habit transforms mornings and improves my overall well-being.
From increased energy levels and weight management to cardiovascular health and cognitive enhancement, the positive impact of a morning walk is undeniable.
The Physical Activity Guidelines for Americans recommend that healthy adults complete at least 150 to 300 minutes of moderate-intensity weekly exercise.
Try to complete a 30-minute walk five mornings weekly to meet these requirements.
Finally, I hope you also lace up your shoes, step outside, and embrace the rejuvenating power of a morning stroll. Stride your way to a healthier, happier you.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Rise & Stride.”
