The gym isn’t the only way to keep fit and healthy, morning walks are just as effective for physical and mental wellbeing. Walking is something everyone can do and it doesn’t even require equipment. 

Health experts say that walking assists to clear the mind as it has been shown to help the brain function better. People of all ages have better cognitive abilities while walking. 

Studies show that a person walking in the morning is more energetic and efficient than a person who walks in the evening.

Aniket Ukey, a fitness consultant at Shivaay Yoga & Fitness, says that walking can lower the risk of diabetes as it makes the heart beat a little faster and breathe a little harder. The muscles use more glucose, therefore, with time, this can lessen one’s blood sugar and also make the insulin in the body work well. 

According to research, a 30-minute morning walk can help improve blood sugar control as well as aid the management of insulin in type 2 diabetes. It allows the cells in the muscles to use up more glucose, helps burn body fats that are not needed, and also aids in improving the Body Mass Index (BMI).

Ukey says that you can lose weight healthily without changing your diet by walking every day if you add other moderate, or vigorous exercises.

Walking helps elevate the heart rate and burn calories that are essential for weight loss, he says. Additionally, morning walks help to keep the heart strong and healthy, and may even keep certain types of cancer at bay.

Jean Jules-Alexis Byamukama, a physical therapist at Centre Medical ORKIDE Kigali, says that regular morning walks can help you burn stored calories and boost energy levels—a thing that energises and renews your body to become active. At the end of the day, you are livelier and motivated. 

He says that walking may help strengthen the muscles in your legs, but different walks have different results, for instance, walking up and down the stairs, or other leg-strengthening exercises like squats often tone the muscles. 

Byamukama says that in case you are wondering whether to eat before workout or after, either way is fine as long as you are comfortable. You may decide to just take a snack or fruit before the walk. After the exercise, make it a point to eat a healthy breakfast and drink plenty of water.

Ukey says that when it comes to walking, you ought to set realistic goals. He urges using at least 30 minutes for walking or exercising on a daily basis. "But once you’re used to it and your body can take in more minutes, you can increase the time and the distance,” he says.

Experts recommend warming up before, and cooling down after, brisk walking. Dynamic stretching exercises, such as ankle bounce, half-squat and walking lunge, are recommended for warm-ups. Static stretching exercises, such as calf stretch and groin stretch, should be done post-walk. They also urge you to hydrate regularly, especially if the weather is hot, or if you walk for more than an hour.

According to the National Health Service (NHS), if you’re not very active but are able to walk, increase your walking distance gradually. If your joints are a problem, check whether your local swimming pool holds exercise classes. The water helps to support your joints while you move and can help you strengthen your muscles. If you’re not active because of a medical condition, talk to your health worker for advice.