Wake Up And Walk! 7 Benefits Of Taking A Morning Stroll
By
Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health
May 3, 2022
Still having difficulty fitting exercise into your day? Start by heading out for a morning walk.
No matter your fitness level, walking offers tremendous benefits, including improving your mood, managing your weight, increasing your energy and reducing your risk for disease. All you need is a good pair of walking shoes and a place to stroll.
7 Benefits Of A Morning Walk
Starting your day with a morning walk helps you check something important off your daily to-do list – your fitness.
Even if you only have time for a 10-minute walk each morning, you’ll have up to 70 minutes of exercise by the end of the week. And any type of movement that you add in later in the day, whether it’s taking the stairs or walking to your car at the far end of the parking lot, improves your overall health.
Morning walks offer many benefits, helping to:
Boost your inner athlete. Taking a morning walk boosts your stamina, flexibility and energy. As your fitness improves, you’ll be able to move through your daily activities more easily.
Improve your mood. Getting outside gives you a chance to enjoy fresh air and nature. Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.
Increase your productivity. After a morning walk, you feel energized and ready to take on the day. Starting your day with physical activity improves your concentration and productivity.
Keep you standing tall. Many of us are sitting at work or school for several hours each day, often without watching our posture. Walking with your shoulders back and head held up improves posture. Walking also improves your core muscles, which help support your spine.
Manage your weight. After a full night’s sleep, walking helps jump-start your metabolism, allowing you to burn calories at a faster rate. Along with a healthy diet, walking can help manage weight.
Reduce your risk for disease. A regular walking routine can reduce your risk for diabetes, heart disease, hypertension (high blood pressure), obesity and some cancers.
Strengthen your bones. Our bodies are constantly making new bone and breaking down old bone. After age 50, we lose bone mass as our bodies break down old bone at a faster rate. Along with a healthy diet, weight-bearing exercise like walking strengthens your bones and reduces your risk for osteoporosis.
How To Start Your Morning Walk Routine
Keep these strategies in mind as you plan your morning stroll:
Eat a light snack before you walk. After sleeping all night, it’s helpful to eat a light snack or breakfast before heading out the door. Toast with almond butter or some yogurt with nuts and berries can give you the energy you need, especially if you’re planning a longer walk.
Check out different walking routes or events. On a busy morning, you may choose to walk close to home to save time. When your schedule permits, explore different neighborhoods, nature preserves or trails in your area. You may also want to check out local 5K races — many of these events welcome walkers.
Don’t forget to stretch. After walking, take a few minutes to stretch your leg muscles to work out any knots in your calves, hamstrings or thighs.
Increase impact with weights and intervals. As you build your stamina, boost the benefits of your walk by holding light weights or wearing a weighted vest. Try turning your walk into an interval training session by alternating between a fast and slow pace.
Prepare for the weather. To avoid falling on icy winter sidewalks, wear proper boots and spikes. Wear hats, scarves and gloves to protect your skin from frostbite. Wear a hat and sunscreen in the summer heat. Carry a water bottle to stay hydrated, especially on longer walks.
Schedule your morning walks. Add a morning walk to your calendar and keep the appointment. Over time, morning walks can become a habit you won’t want to give up.
Walk with a buddy. Find a walking partner who will hold you accountable for your commitment to exercise. To enjoy even more socializing as you walk, check out walking groups in your community.
To find a doctor at Henry Ford, visit henryford.com or call 1-800-436-7936.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F Supervisor of Athletic Training with Henry Ford Sports Medicine, also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. He is a regular contributor to Henry Ford LiveWell. Learn more about Nick
Why Athletes Should See A Sport Psychologist
By
Elizabeth Swanson
Henry Ford Health
January 9, 2024
Whether at the professional or intramural level, there are so many benefits to being an athlete. Participating in a sport teaches communication skills, how to overcome adversity—and regular exercise has so many incredible health effects on the mind and body.
But that’s not to say athletes don’t have their own set of challenges. Pressures to perform, physical injuries and intense schedules can take a toll on anyone’s mental health, which is where a sport psychologist comes in.
“It’s helpful that a sport psychologist knows the culture of athletics and the typical stressors that athletes face,” says Seth Swary, Ph.D., a sport psychology clinician at the Henry Ford Center for Athletic Medicine. “We’re familiar with the influence the world of athletics can have on someone and how it can affect their well-being.
“Athletes have a whole team around them to help them perform — athletic trainers, nutritionists, etc.— so why shouldn’t they have an expert who is dedicated to supporting their mental health? A sport psychologist acts as a strength-training coach for the mind.”
Mental Health Challenges That Athletes Face & How Sport Psychology Can Help
Athletes often have a built-in support system: teammates and coaches who know what they’re going through and trainers and physicians who can help manage aches and injuries. But still, it’s not always easy. Some of the difficulties that athletes face include:
- Increased attention on body image. Especially if you play a sport that requires revealing outfits — or a sport with increased focus on weight — it might be difficult to maintain a healthy body image. For some, this can lead to an increased risk of developing an eating disorder.
- The pressure to perform. “If you’re an athlete at the college or professional level and play badly during a game, you get roasted on Twitter,” says Dr. Swary. “But even if you’re not in the public eye, there is pressure to perform — from coaches, teammates, family members.”
- Navigating demanding schedules. “I work with many college athletes and their schedules are packed — practicing at least two hours a day, team meetings, traveling to and from games — and then they’re trying to keep up with school,” says Dr. Swary. “It can be stressful.”
- Debilitating physical injuries. The physical demand of sports can also bring about its own set of challenges — especially when injuries occur. “You’re not only dealing with surgery and rehabilitation, but you’re also out of the game for a while,” says Dr. Swary.
- Making career transitions. “I’ve worked with many athletes who are transitioning from one level of athletics to another (for example, middle school to high school, high school to college, college to professional) along with athletes who are transitioning out of their career,” says Dr. Swary. “They wonder how they can leave this sport they’ve been doing their whole lives — some since they were 3 or 4 years old. It can be a huge part of their identity and a tough transition to make. Even more so if it’s an injury that abruptly derails their career. We can provide them with ways to make a smooth, healthy transition.”
That said, nothing “bad” has to happen to benefit from sport psychology. As Dr. Swary says, you don’t see a personal trainer because you’re not strong, you see a personal trainer because you could benefit from being stronger. It’s the same with sport psychology — and it can help improve your performance.
“We have specific skills we work on for performance optimization,” says Dr. Swary. “How do we talk to ourselves? How do we respond in certain situations? How do we stay in the moment when we’re distracted?
“A high school athlete may have had a rough day at school; then they have to refocus and find energy at the end of the day for their game. It can be helpful for any athlete at any time.”
Reviewed by Seth Swary, Ph.D., a sport psychology clinician at the Henry Ford Center for Athletic Medicine.
To learn more about the sport psychology program at Henry Ford or to request an appointment, visit henryford.com/sportpsychology.