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
MHSAA Survey Shows More Than 44 Percent of Athletes Play Multiple Sports
By
Geoff Kimmerly
MHSAA.com senior editor
August 17, 2022
More than 44 percent of athletes at Michigan High School Athletic Association member high schools participated in more than one sport during the 2021-22 school year, according to the Multi-Sport Participation Survey conducted this spring, the fourth such survey conducted by the MHSAA over the last five years to monitor the rate of specialization in school sports.
Early and intense sport specialization has become one of the most serious issues related to health and safety at all levels of youth sports, as overuse injuries and burnout among athletes have been tied to chronic injuries and health-related problems later in life. In early 2016, the MHSAA appointed a Task Force on Multi-Sport Participation as part of a continued effort to promote and protect participant health and address the issues leading to early sport specialization. The annual Multi-Sport Participation Survey, first conducted for the 2017-18 school year, was among results of the task force’s work. (No survey was conducted for 2019-20 as spring sports were canceled due to COVID-19.)
The MHSAA 2021-22 Multi-Sport Participation Survey received responses from 85 percent of member high schools, the highest response rate of the four years the survey has been conducted. Survey results showed a slightly lower percentage of member high school students participating in athletics compared to the inaugural survey in 2017-18 – but a higher percentage of multi-sport athletes among those playing at least one sport.
For 2021-22, schools responding to the survey showed 40.4 percent of their students participated in athletics during the last school year – 43.5 percent of boys and 37 percent of girls. Class D schools enjoyed the highest percentage of athletes among the entire student body, at 51.8 percent, followed by Class C (47.8), Class B (41.3) and Class A (37.7).
Those percentages – total and by Class – all were slightly lower than what was produced by the 2017-18 survey, which saw 42.5 percent of students total participating in athletics. However, the percentage of athletes competing in multiple sports in 2021-22 was higher than in 2017-18, 44.3 percent to 42.8 percent.
For 2021-22, 46.5 percent of male athletes and 41.4 percent of female athletes played multiple sports. Class D again enjoyed the highest percentage of multi-sport athletes among this group, at 60.8 percent, followed by Class C (58.5), Class B (49.5) and Class A (36.7).
Similar results for overall sport participation and multi-sport participation relative to enrollment size were seen by further breaking down Class A into schools of fewer than 1,000 students, 1,000-1,500 students, 1,501-2,000 students and more than 2,000 students. For both sport participation as a whole and multi-sport participation specifically, the smallest Class A schools enjoyed the highest percentages, while percentages then decreased for every larger size group of schools. This has remained consistent over the last five years.
“The multi-sport participation survey again shows that student-athletes across the state continue to focus on participation in several sports and the benefits that come with that participation for their school teams. What the numbers don’t show is the behind-the-scenes benefits of multi-sport participation,” said MHSAA assistant director Cody Inglis, who has served as coordinator of the multi-sport task force. “So many student-athletes see great success on and off the field with their teams, teammates, friends and peers while also developing the lifelong lessons that sports done right provide. We continue to believe and know that student-athletes who are involved in multiple sports are more successful, benefit from the variety of sports and see huge long-term benefits.”
The MHSAA Task Force on Multi-Sport Participation also recommended measuring multi-sport participation in MHSAA member schools to recognize “achievers” – that is, schools that surpass the norm given their enrollment and other factors that affect school sports participation.
In Class A, Bay City Central (78.7) and Livonia Franklin (77.7) posted the highest percentages of multi-sport athletes in 2021-22, with Clinton Township Chippewa Valley (75.6) and Parma Western (75.4) also reaching 75 percent. In Class B, four schools achieved at least 80 percent multi-sport participation – Brooklyn Columbia Central (85.8), Detroit Southeastern (84.6), Warren Michigan Collegiate (84) and Durand (82.6).
Class C saw five schools with more than 80 percent of its athletes taking part in more than one sport: Brown City (95.7), Decatur (87.4), Niles Brandywine (85.6), Ishpeming Westwood (83.2) and Flint Beecher (80.4). Five Class D schools responded at higher than 90 percent multi-sport participation, with Coldwater Pansophia Academy and Kinross Maplewood Baptist both reporting 100 percent of their athletes played multiple sports. McBain Northern Michigan Christian (98.6), Ewen-Trout Creek (94.3) and Detroit Douglass (91.7) were the next highest on the Class D list.
A total of 10 schools have appeared among the top 10 percent in their respective classes for multi-sport participation three of the four years of the survey: Battle Creek Harper Creek, Detroit Cody, Gibraltar Carlson, Grand Rapids Northview, Hamtramck, New Baltimore Anchor Bay, Ovid-Elise, Warren Lincoln, Athens and Maplewood Baptist.
The full summary report on the Multi-Sport Participation Survey is available on the Multi-Sports Benefits page of the MHSAA Website.