Anyone who knows me well knows one undeniable fact: I am not a morning person. My girls and my husband, bless them, have learned to navigate my early morning grumpiness with a cheeky smile. Funny enough, when I tell people how grumpy I am in the morning, they never believe me! “But you’re always smiling and chatting away!” Little do they know the struggle before that first-morning walk.
I have always loved my sleep, snoozing in the morning, an afternoon nap, you name it. So, as you can imagine, waking up early and getting myself ready for the day has always been a challenge.
I often wondered how I managed when I used to work full-time in central London. Maybe the rush to catch the bus or the tube kept me going. But since my eldest started school, I’ve found that my daily morning walks to drop her and now her little sister off has become my secret weapon. It’s a 20-minute walk (or 25 when little legs slow us down), and while I may start the journey half-sleep and mildly grumpy, my entire mood begins to shift when we’re halfway there.
Each morning, I wake up in a lazy mood. I don’t feel like working, heading to the gym, or even believing that my brain is capable of creativity. But as my body moves and my muscles warm up, I feel a shift. By the time we reach school, I’m smiling and greeting people. And by the time I return home, I’m ready for anything – brainstorming, building a business empire or even crushing a workout class. That simple morning walk completely transforms my mindset and sets a positive tone for my day.
The mood & health benefits of walking in the morning
Beyond the mental shift, the physical benefits of morning exercise are undeniable. A brisk walk improves circulation, wakes up the muscles, and gives the body that gentle nudge to shake off stiffness from sleep. It’s low-impact but powerful. The list of benefits is long.
- Boosts circulation: Gets the blood flowing and wakes up the body.
- Improves heart health: Helps lower blood pressure and reduce the risk of heart disease.
- Reduces the risk of chronic illnesses: Lowers the chance of diabetes, stroke, and osteoporosis.
- Supports weight management: It can help you maintain a healthy weight and reduce the risk of type 2 diabetes.
- Enhances muscle strength & flexibility: Helps prevent stiffness and keeps joints moving.
- Supports brain health: Helps prevent cognitive decline and improves memory.
- Reduces stress & anxiety: Releases endorphins (happy hormones) to fight morning grumpiness. Clears the mind and helps with emotional balance.
- Enhances creativity & productivity: Wakes up the brain and sparks new ideas.
- Improves sleep quality: It helps regulates your body clock for better nighttime rest.
- Can boost vitamin D levels: When the sun is out, you’re soaking up some much-needed vitamin D. But are you getting enough? Learn why Vitamin D is essential and how to maintain healthy levels.
- Promotes longevity: Active people tend to live longer and healthier lives.
Simple ways to turn morning walks into a daily habit
Want to make morning walks part of your routine? Here’s how to make it happens.
- Use the school run: If you have kids, walking them to school is a perfect built-in habit. No kids? Walk to grab your morning coffee instead.
- Start small: Even 10 minutes is a win! Build up gradually.
- Lay out your gear the night before: Shoes, jacket, and headphones ready – less thinking, more walking.
- Find a buddy: Walk with a friend or partner. No one available? A podcast or good playlist keeps it fun.
- Make it non-negotiable: Treat it like an appointment – schedule it in and stick to it.
- Find scenic routes: Choose routes that take you through parks, along rivers, or any natural settings that you find enjoyable.
- Track your progress: Use a step tracker or app to stay motivated.
- Be weather-ready: Rain? Grab a waterproof! Cold? Layer up! No bad weather, just bad clothing choices.
- Enjoy the benefits: More energy, better mood, and a clearer mind.
Starting the day on the right foot
Perhaps the most beautiful aspect of my morning walk is the time I spend with my girls. We chat about everything – what they’re looking forward to at school, their latest interests or stories, and even deep and thoughtful conversations that might not happen otherwise. Walking side by side, without the distractions of chores, allows us to truly connect.
But beyond just bonding, I know I’m setting my girls on a lifelong health journey by incorporating exercise as a natural part of their day. Walking to school becomes a habit, boosting their focus for the day and keeping their little bodies moving. We know that children should be engaging in at least an hour of physical activity daily, and this morning walk is a great way to start them off with a healthy dose of movement.
Even when it’s raining, we wear our wellies and embrace the walk. Only on torrential downpour days do I consider driving, mainly to protect my little one, who suffers from asthma, from getting wet.
What I’ve realised is that morning exercise – whether it’s a short walk, a few stretches, or a full workout – doesn’t just help my body; it nourishes my mind and soul. It gives me clarity, energy, and motivation to take on the day. If you struggle with sluggish mornings like I do, I encourage you to try a little movement first thing. Even if it’s just 10 minutes around the block, it might transform your day the way it has transformed mine.
So here’s to starting the day on the right foot – one step at a time!
