People around the world engage in many different physical activities, but walking or jogging may be the most accessible and easiest way to stay fit. Besides, is there a better way to start the day than to take advantage of a morning walk, especially on those chilly mornings when the world is still quiet?
However, not everybody is aware of the benefits of walking in the morning on an empty stomach (one of them is belly fat reduction!). Walking is great for improving your health, and going for a morning walk every day comes with many benefits, especially for those dealing with lifestyle-related diseases like obesity, heart disease, diabetes, etc.
All you need for this lifestyle improvement are walking shoes and a place to walk. Keep reading this blog to learn about the science-backed benefits of a morning walk on an empty stomach!
Table Of Contents
- Is It Good To Walk In The Morning on An Empty Stomach? 11 Benefits That Might Surprise You
- Do Morning Walks Reduce Belly Fat?
- Expert’s Advice
- The Final Say
- FAQs
- References
Is It Good To Walk In The Morning on An Empty Stomach? 11 Benefits That Might Surprise You
Yes, walking on an empty stomach in the morning comes with several health benefits. Here are a few of them:
1. Reduces The Risk of Diabetes
Diabetes is one of the most prevalent lifestyle-related diseases today. However, morning walks on an empty stomach can lower the risk of developing diabetes and improve insulin sensitivity. Check these blood sugar charts by age and gender to know where your health stands.
2. Good For Your Heart
If you have heart problems, running or other vigorous physical activities may not be a good idea as they put pressure on the heart. But you can walk! Not just that, but making morning walks a part of your daily routine may even strengthen your heart and control your blood pressure, improving your health. Morning walks can also lower triglyceride levels and prevent hypertension.
3. Helps Weight Loss & Increases Metabolism
Experts say you can lose weight without significantly changing your diet—just walk daily! Obesity often comes from a sedentary lifestyle, so if you need to shed some kilos (or your doctor recommends it), start walking. A brisk walk of 30-40 minutes boosts your heart rate, burns calories, and is easy on your body.
4. Prevents Arthritis & Osteoporosis
Living a sedentary lifestyle can stiffen your joints, which may even trigger arthritis symptoms. But here's the good news: recent studies show that moderate exercise, like walking five days a week, can help ease arthritis pain, reduce stiffness, and boost your energy! So, take a step toward feeling better—your joints will thank you!
You can also try exercises for osteoporosis and knee exercises for arthritis pain relief.
5. Reduces The Risk of Stroke
Brisk morning walks are a powerhouse for heart health! Research from the University of South Carolina shows that walking for just 30 minutes a day, five times a week, can reduce the risk of stroke.
Additionally, brisk morning walks have been shown to promote functional recovery in people who have had a stroke.
6. Controls Cholesterol Levels
Our bodies need some cholesterol to stay healthy and build cell membranes. However, too much cholesterol—especially LDL (bad cholesterol)—can increase the risk of heart problems. It’s all about balance!
7. Strengthens The Immune System
Walking improves blood circulation in the body, which has great effects on the immune system. It also improves the supply of oxygen to the whole body, strengthens the immune system and protects you from various diseases and serious illnesses.
8. Improves Lung Capacity
Walking boosts your lung capacity, helping you breathe easier and supply more oxygen to your muscles. Regular walks strengthen your respiratory system, giving you better stamina. The more you walk, the better your lungs perform—so let’s take a step toward better breathing!
9. Promotes Restful Sleep
Stress can ruin your sleep, but a daily walk is the perfect remedy for both! Morning walks calm your mind and set you up for better sleep at night. If you're struggling to fall asleep, just lace up your shoes and hit the pavement—your body (and bed) will thank you!
10. Improves Brain Function
Morning walks boost oxygen and blood flow, giving your brain a power boost! This helps improve brain function and may even prevent memory loss or diseases like Alzheimer’s. Plus, they’re a great way to reduce stress and keep your mind sharp!
11. Improves Digestion
The benefits of morning walks can also be seen in your digestive system. Since walking uses your core and abdominal muscles, it has an extended effect on bowel movements, which in turn improves digestion. Therefore, it is recommended to go for an early morning walk, preceded by a light snack and not on an empty stomach.
Also Read: Step Your Way to Health: 8 Benefits of Walking 10,000 Steps a Day And Insights to Lose Weight Fast
Do Morning Walks Reduce Belly Fat?
Yes, walking can help reduce belly fat—but it’s not a magic fix!
Regular exercise, like walking, burns calories and helps break down fat. When you burn more energy than you consume, your body creates a caloric deficit, which leads to weight loss, including around your belly. However, if you eat more than your calculated calorie intake for weight loss, then you will not lose any fat and may even gain weight (even after regular exercise).
Studies show that brisk walking can significantly reduce visceral fat in overweight or obese individuals. One study found that combining aerobic exercise with calorie restriction cuts both subcutaneous and visceral belly fat. The key is consistency and duration! You must aim for 150 minutes of moderate-intensity walking each week for the best results or even more. Keep moving, and those results will follow!
Also Read: Say Goodbye To Stubborn Tummy Fat: Here Are Top 10 Easy Exercises To Reduce Belly Fat!
Expert’s Advice
The morning hours have the least amount of pollution in the air, which makes morning walks a perfect way to get fresh air.
Make sure to stretch your entire body (especially your legs) before and after your walk, and drink plenty of water to stay hydrated. Always maintain proper posture during morning walks, and do not go for walks right after eating. If you want to burn fat, then brisk walking will be a better option.
Health Expert
Lavina Chauhan
The Final Say
Starting your day with a short walk can be a game-changer for your health! Not only will you feel more energised and clear-headed, but it also boosts your mood and helps you sleep better at night. A 30-minute morning walk fights depression, reduces anxiety, and sets a positive tone for the day—making it a perfect start to both your physical and mental well-being!
FAQs
1. Is it good to walk immediately after waking up?
Yes, walking immediately after waking up can boost your energy, improve circulation, and kickstart your metabolism for the day!
2. What are the disadvantages of morning walks?
The main disadvantage of a morning walk is the risk of injury if not properly warmed up, especially in colder weather.
References
- https://www.stylecraze.com/articles/health-benefits-of-morning-walk/?sem_campaign=PMAXDynStylecraze_India&gad_source=1&gclid=Cj0KCQiA9667BhDoARIsANnamQauDDI87wv20ZVeRDUybCTWkzxtjXIUTZtIBqOXaXIgvRkfXAIN0VwaAmk6EALw_wcB
- https://www.moneycontrol.com/news/health-and-fitness/health-benefits-of-a-30-minute-morning-walk-on-an-empty-stomach-11898231.html
- https://www.metropolisindia.com/blog/preventive-healthcare/benefits-of-morning-walk
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