Healthy Living

No Matter The Weather, Daily Walks Improve Your Health. Here’s Why

This article was medically reviewed by Tess Thomas, DO, ABFM.

A wide full-length shot of a family of four walking along a coastal path in Northumberland, North East England. They are all smiling, wearing casual clothing on an overcast summer's day. The path is lined with lush grass and foliage. The female is leading their pet dog, holding her daughter's hand, whilst the male carries their other daughter on his shoulders. — (SolStock/Getty Images)

At a Glance

A walk every morning improves your well-being.
Just getting steps in each day can yield benefits – a healthy body doesn’t have to be time-consuming or expensive.

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No matter the weather, walking outside is a great way to elevate your health.

Beyond the physical benefits, getting outdoors revitalizes the body and mind with a gentle, natural boost.

Rain or shine, you might enjoy it every morning, too.

Healthy Body Rejuvenation

Two Senior male athletes jogging in the park — (Filadendron/Getty Images)

A daily 20-minute walk may not sound like much, but it adds up to 140 minutes of exercise by the end of the week.

Maintaining a routine of walking every morning helps your body keep a healthy weight by burning calories and improving metabolism.

Research shows that walking can also curb cravings if you experience stress eating. Reducing cravings can lead to noticeable weight management along with healthier eating patterns.

Unlike some other forms of exercise, walking is easy on your joints, making it suitable for those with arthritis or other forms of chronic pain.

Along with more mobility, breathing in fresh air strengthens the body’s immune system and could reduce the risk of certain cancers. Studies have shown the benefits of regular walking include prevention of breast and colon cancers.

The Centers for Disease Control and Prevention (CDC) highlights the benefits of outdoor air circulation, noting that the chances of virus transmissions are 18.7 times higher indoors. With a boost in immune cell activity thanks to the diluted presence of viruses and germs, you could be less prone to airborne diseases.

Stress Reduction And Emotional Boost

Walking outdoors is a great way to reduce stress. Breathing in the fresh morning air can calm your nerves and set a positive tone for the day.

Physical movement and exposure to natural surroundings promote relaxation and mental clarity early in the day.

Morning walks enhance brain function by increasing blood flow, and promote better memory, concentration and problem-solving skills. They also help resist Alzheimer’s disease and reduce memory loss over time.

Studies have shown that walking in green spaces can lower cortisol levels, a hormone associated with stress. Those suffering from depression may also feel the effects of the daily release of endorphins, the body’s natural mood enhancer when we are active.

While many mental health challenges and anxieties don’t have easy fixes, small steps like these can ease some of the burden. Walking in natural light not only lifts your mood but also regulates your circadian rhythm, helping you sleep better at night and wake up refreshed.

You can raise confidence and self-esteem by growing connections and reducing feelings of loneliness with an early walking start. They might also make you feel more driven in other areas of life.

Stanford University researchers have found that walking, particularly in natural settings, enhances creative thinking and problem-solving abilities that can boost productivity.

The Weather Company does not provide medical advice, diagnosis, or treatment. Talk with your doctor before starting any new medicine, supplement, weight loss or exercise regimen.

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