The Power of a Good Morning Walk

I’ll bet you’ve heard walking described as a “great form of exercise” countless times— the kind of advice you’d hear from a friendly acquaintance as they make small talk.

That’s exactly what walking is: a mild, low-impact activity that most people associate with the physical benefits that come from getting your body moving.

But I want to make an argument that walking is so much more than that. I’ve been going on long, slow walks for more than a decade now, and combined with my wife on our daily morning walks, have accumulated over 10,000 hours of walking— an amount which qualifies for an expertise in just about any activity.

I’m here to tell you that, in my experience, walking is one of the most pleasurable, restorative, and healthy activities you can participate in. It’s also free, doesn’t require equipment, and can be done anywhere.

In the rest of this article, I’ll describe all the ways to enjoy this foundational habit. I hope that one idea in there makes you curious enough to give my favorite hobby a try.

Lifts your mood

Going for a stroll is one of my go-to strategies whenever I feel stressed, worried, or down about something. According to a 2018 study, light or moderate exercise increases your blood flow and produces feel good chemicals that lift your mood and increase your well-being. I am living proof of that to be true, as walking has become one of the most consistent ways I know to feel better when I’m in a funk.

Builds a great relationship

One of my favorite things to do is go for a walk with my wife, and we do it almost every single day as a way of quality time together. Without the distractions of your phone, going for a walk is a great way to have long, meandering conversations with anyone you’d like to get to know better. The side-by-side nature of walking takes some of the pressure off and allows the conversation to flow naturally.

Gives your mind space to think

Frankly, I think it’s amazing what a short walk can do for the mind. Often when I’m working from my computer or solving a problem, I feel like I’m too close to the issue and can’t see it clearly. What I need is a fresh perspective, and walking is one of the best ways I’ve found to get back into an open, curious posture. Many times when I feel stuck, I’ll take a walk around the block and return with a solution or at least an idea of what my next step should be.

Practices self-control in an easy way

My life as a parent of four young kids is chaotic, messy, and loud. Most of the time, I enjoy it— after all, these are good gifts, if not easy ones. Walks have become a daily practice that helps me bring a sense of order and rhythm to my day. Once we choose to walk out the door, we leave most of those cares behind for a brief respite of physical and mental rest. While an activity doesn’t have to be easy to be enjoyable, it’s worth noting that walking is an easy way to practice self-control, and for that reason alone, a worthy habit of pursuing.

Pushes you towards flow

I think there’s a strong natural desire inside most people to be in some kind of flow. Flow, which is a term used to describe a mental state where you are highly engaged, feeling challenged, and enjoying the task at hand, is one of the great pleasures of life. While it might not lead to a true flow state, one of the best ways to activate this feeling daily is through a challenging hobby, like a sport. I’ve noticed that, for me, walking comes really close to this feeling in that it gives my mind something to do, while still allowing me to feel a sense of accomplishment when I’m done.

Gives you the thrill of progress

Speaking of accomplishment, another amazing thing about walking is how easy it is to add more layers on top of the basic experience and “gamify” the activity in a way that is meaningful to you. For example, you could track your progress with a pedometer or observe improvements in your cardiovascular fitness over time. I’ve personally noticed that my body has become so used to exercising in this way that I rarely get out of breath or feel like my heart is working hard while walking, which is a cool thing to experience.

Reminds you that you’re alive

I’m sure I’m not the only one who experiences this, but one of my favorite things about walking is how it reminds me that I’m alive. Of course, we are all alive and know this factually, but it often takes the power of the senses to ground this reality in a way that makes it feel real. The minute I step outside the door and inhale the fresh air, I feel a sense of presence that I had not felt while being inside.

Helps you to sleep better

In our modern world, the average person spends much more time indoors and away from natural light. Unfortunately, this throws off our circadian rhythms, which rely on normal patterns of light and dark to keep our bodies on track with sleep. Going for a morning walk is a great way to start the day with natural light on your skin and to gently nudge your body towards the schedule that nature intended.

Keeps you at a healthy weight

While not the most intense form of exercise, walking consistently can help you achieve a healthy weight or maintain one you already have. Over time, regular exercise increases your energy expenditure and burns calories, which helps you maintain a healthy balance for your body. Walking has been my singular means of exercise for many years, and it has allowed me to stay within 5 pounds of my ideal weight for nearly two decades. Even better, I find walking to be a genuinely relaxing way to unwind as opposed to a physically demanding chore.

Lowers your risk of disease

Walking also has the benefit of being one of the most accessible forms of exercise. Regardless of your age or physical condition, the barrier to entry is so low that almost anyone can simply walk outside their door and go for a stroll. Besides increasing your energy and boosting your mood, walking can also lower your risk of heart disease, high blood pressure, and diabetes. That’s an amazing benefit in return for such an enjoyable activity.

Reduces symptoms of anxiety

Finally, in addition to the physical benefits, regular walking has been shown to improve mental health as well. This is an area very close to my own heart, as I have experienced bouts of anxiety throughout my adult life. While walking is not a cure-all by any means, I have found it to be a helpful tool in managing my stress levels. Without fail, a 30 minute walk leaves me feeling more at ease and less anxious about whatever is on my mind.

Conclusion: One last argument in favor of walking is that it’s one of the few healthy habits that feels good and is enjoyable to do from day one. While many areas of self-improvement require real sacrifice and delayed gratification, walking produces a net-positive benefit in the very moment you’re doing it. We may not have been designed or evolved for a particular purpose, but the one thing that’s always made sense to me is that we are creatures built for moving around in the world, not sitting all day in chairs. For this reason, going on a walk feels like one of the most inherently human activities I can imagine.