Harnessing Morning Walks for Enhanced Health and Energy
Written on
Chapter 1: The Power of Early Morning Walks
The significance of morning walks is something I wish I had recognized sooner.
It's a fact: those energetic early risers who kickstart their day with exercise and fresh air experience far greater health benefits. I used to view them as if they'd lost their minds, as I was typically wide awake in the late hours, feeling energized from around 10 p.m. to 1:30 a.m. When bedtime finally arrived, getting up the next morning felt like a monumental task, requiring multiple snooze buttons and a rescue mission just to rise.
A study involving 20 individuals with high blood pressure compared their workouts at different times: 7 a.m., 1 p.m., and 7 p.m. The group that exercised at 7 a.m. recorded lower blood pressure levels at night, fell asleep more quickly, and enjoyed deeper REM sleep—an essential aspect of quality rest. Source — PubMed
It’s no wonder these morning enthusiasts feel invigorated right from the start of their day. That wasn't my reality; I frequently used my demanding job as an excuse to stay in bed. The cycle of commuting, late nights, and lacking the motivation to hit the gym during cold winter evenings felt insurmountable. I would binge-watch mindless television, repeating this pattern endlessly like a scene from Groundhog Day. However, I managed to break free from this cycle, and so can you.
Let’s explore how to supercharge your fitness.
Section 1.1: The Impact of Daily Routines
Winter months in the U.K. are particularly harsh. I often found myself leaving for work in the dark and returning home similarly, which was dispiriting for someone who thrived at night. Then, the global pandemic struck, which, as a single male living alone, induced a level of anxiety I had never experienced. Surprisingly, this situation turned out to be a blessing in disguise, triggering a series of events that helped me shed over 56 pounds. (Proof here)
I unintentionally began improving my energy levels by stepping outside during lunch breaks—something I had never done during my decade in the corporate world. This simple act of walking helped alleviate the stress of being confined indoors, at my desk, and in my car, separated by plastic shields from my colleagues.
What began as a 30-45 minute lunchtime stroll evolved into morning walks before work. Neuroscientist Andrew Huberman suggests getting outside within the first 15 minutes of waking up. Research indicates that this habit boosts energy and alertness throughout the day while significantly enhancing sleep quality at night.
Huberman emphasizes that "Sunlight viewing is not some woo biology thing. It's deeply rooted in our physiology. Numerous peer-reviewed studies show that early light exposure is the most powerful stimulus for wakefulness and positively impacts your ability to fall and stay asleep at night."
Section 1.2: The Science Behind Morning Sunlight
A study revealed that ambient light is crucial for regulating our internal clocks. Our eyes absorb this light, sending signals to our brain's internal clock, which in turn communicates with the Pineal gland to produce melatonin—a hormone that aids in sleep regulation and enhances sleep quality. Source — PubMed
Huberman recommends at least 5 minutes of sunlight on a clear day, 10 minutes on a cloudy day, and 20-30 minutes on overcast or rainy days. Trying to get sunlight through a window doesn't suffice.
Initially, my morning walks were just a routine, but I soon noticed they alleviated my post-lunch drowsiness. After a couple of weeks, I found myself feeling more alert in the morning and sleepier at night. At the time, I didn't connect this newfound energy to my morning walks, but it became glaringly obvious.
Another study showed that morning sunlight increases evening sleepiness and decreases the time it takes to fall asleep. It also boosts next-morning alertness, which explains why I was no longer battling my alarm clock each morning.
Chapter 2: Channeling Energy Effectively
Direct your newfound energy wisely. Concentrate on the process.
Walking in the early morning burns calories, exposes your eyes to sunlight, and enhances sleep quality. It opens the door to more challenging workouts that suddenly feel manageable.
Huberman states, "You’re less motivated to exercise because you value the reward more than the pursuit." My morning walks and exposure to sunlight led to better sleep and increased energy, creating a positive feedback loop.
I began walking in the mornings, during lunch, and again after work. These evening strolls eventually transformed into 5km runs around my neighborhood. Initially, I didn't find running enjoyable, but it became a fantastic way to clear my mind, and my perspective started to shift.
I realized I wasn’t running to lose weight; I was running for the satisfaction it brought me.
This isn’t about inducing anxiety; it’s about pursuing activities with purpose. Engage in the process rather than focusing solely on the end reward. This mindset fosters sustainability.
Research indicates that tying a reward to an activity can complicate goal achievement and disrupt consistency. For instance, if I run to burn calories or earn a treat, it sets me up for failure. Instead, find an activity you genuinely enjoy. Walking is one of the most accessible forms of exercise.
Make it something you look forward to, devoid of any reward associations. Instead, derive joy from the process, just as I did with running. Huberman warns that linking rewards to activities complicates consistent exercise and creates significant obstacles.
"Celebrating the win more than the pursuit sets you up for future setbacks due to 'dopamine reward prediction error.' If your expectations aren't met, your motivation diminishes."
Final Thoughts
These are two divergent concepts. First, leveraging early morning sunlight can help you wake up and sleep better, reducing daytime slumps and enhancing energy levels, thereby increasing the likelihood of regular exercise.
Once you harness that extra energy, channel it effectively. If you pursue activities tied to rewards, recognize that, in the long run, you might be making it harder on yourself.
By shifting my mindset to appreciate the process of exertion rather than the anticipated reward, I’ve greatly improved my consistency. It worked for me—why not for you?
Special Offer for My Readers
Chris, the online fitness expert who transformed my fitness journey, is offering a free discovery call exclusively to my readers. If you’re ready to reshape your fitness and develop a personalized plan that fits your lifestyle, this is your opportunity.
Click here to book your FREE call with Chris and embark on your path to a healthier, fitter you. (affiliate link)
The second video discusses the hidden superpowers of walking, featuring insights from Professor Shane O'Mara. Discover how walking can enhance your life and well-being.