How a Daily Morning Walk Can Change Your Life

“Beep. Beep. Beep.” Your alarm clock sounds, and — without thought — you drag your arm out of bed to slam “snooze” for the tenth time. Sound familiar?

The PlugFAM has a challenge for you: tomorrow morning, rethink hitting “snooze,” and instead begin your day a little earlier with an outdoor walk. Evidence shows waking up earlier to enjoy a morning walk boosts your mind and body (1). We don’t know about you, but any chance to improve our overall health and well-being is a win!

A Morning Walk Sets You on a Schedule

Choosing to rise and shine at the strike of your alarm clock instills a morning routine and sets you on a schedule. Following a routine can help you feel more grounded and energized throughout the day. While it might be tempting to hit “snooze,” once you stand on your feet, you won’t even consider going back to bed!

If you’re not a morning person, know that after a few routine early mornings, this activity will become habitual. Compare stepping outside into fresh air and moving your body to a shot of your favorite morning caffeine mixed with The Plug Drink; you will feel alert, rejuvenated, and ready to crush the day ahead! Fresh air and an uptake in oxygen purifies and enriches your blood, improving brain function (1). This means that you may be more focused so you can prioritize your to-do list and accomplish your daily goals. And if you keep up with your morning walks, long-term effects include improved cognitive function, memory, and problem-solving (1). Starting your day on a positive note will set an upbeat tone for the remainder of your day!

Physical Health Benefits of Walking

Raise your hand if you’re one of those people who track their steps each day on their smart device? We have great news for you! Walking is one of the simplest ways to amp up your steps, add movement to your day, and customize your workout. A brisk 20-minute walk each day checks off the recommendation for 150 minutes of moderate-intensity activity per week (2). Even better, this activity is free, simple, and can be tailored to your fitness needs!

If you want to intensify your walk, you can play around with speed intervals, inclines, and even sneak in some wrist or ankle weights for strength training purposes. The PlugFAM specifically loves that a morning walk can rev up digestion. At a steady pace, your digestive system is activated and speeds up the passing of food and toxins into your small intestine (3). This leads to your liver being able to detox and flush out your system early in the day! And drinking The Plug pre- or post-walk is a great way to further supplement this process.

No matter your age, maintaining strong bones is always important. Walking has been found to increase bone density and slow bone loss (4) — super cool! Low impact weight-bearing exercises, such as walking on pavement, are advised for strong bones, especially in the hip and femoral neck area. Likewise, a study concluded that postmenopausal women who walk about one mile per day have a higher all around bone density as compared to women who walk less than one mile per day (4).

Mental Health Benefits of Walking

Walking truly is a moving form of meditation. This is time without distractions for valued reflection and tuning into your breathing. While you walk, you can prepare yourself for the day ahead by reflecting on your intentions and goals and repeating positive affirmations. This is time for you and only you! 

Moving your body is a natural stress reliever. Beginning the day with even a small stroll around the block is believed to increase your body’s production of feel-good neurotransmitters, which are called endorphins (1,5). Who doesn’t want to start their day on a high? Many studies have demonstrated the effect of exercise on decreasing feelings of depression because a release of endorphins masks the brain’s perception of pain (5). If you know you have a crazy busy day ahead of you, a brisk morning walk may reduce any anxious feelings. Embrace the opportunity to venture outside and connect with nature!

Depending on your schedule and career, you may be cooped up inside for the remainder of the day. So, make it a point to walk in a nearby park, hiking trail, or even a tree-lined path to boost your mood. Spending time with nature and outdoors is linked to reduced feelings of anxiety and depression (5).

The Plug’s Top 10 Walking Tips

1. Set your alarm clock.

2. Lay out your outfit the night before.

3. Choose comfortable shoes.

4. Change your daily route.

5. Choose outdoor trails whenever possible.

6. Walk with a friend.

7. Join a morning walking club.

8. Don’t look down while you walk to avoid strain on your neck.

9. Listen to an upbeat playlist, podcast, or mediation app.

10. Recover with The Plug Drink!

Get Going!

This is your sign to put on your walking shoes and get going! Start out small, because just 30 minutes of walking is a game changer. But remember, the faster and further you travel, the more health benefits you reap. As you start to add walks into your morning routine, you will enjoy the long-term effects. Let’s hit the trails, PlugFAM!

Bibliography

1. 10 health benefits of a morning walk [Internet]. IRT. Updated 2025 Mar 26. Available from: https://www.irt.org.au/the-good-life/10-health-benefits-of-a-morning-walk/ 

2. What You Can Do to Meet Physical Activity Recommendations [Internet]. CDC: U.S. Centers for Disease Control and Prevention. 2024 Apr 16. Available from: https://www.cdc.gov/physical-activity-basics/guidelines/index.html 

3. Preiato D. Is Walking After Eating Good for You? [Internet]. Healthline. Updated 2024 Aug 12. Available from: https://www.healthline.com/nutrition/walking-after-eating 

4.  Krall EA, Dawson-Hughes B. Walking is related to bone density and rates of bone loss. The American Journal of Medicine [Internet]. 1994 Jan;96(1):20-26. Available from: https://pubmed.ncbi.nlm.nih.gov/8304358/ 

5. Bruce DF. Exercise and Depression: How Physical Activity Can Help [Internet]. WebMD. Updated 2025 Feb 9. Available from: https://www.webmd.com/depression/guide/exercise-depression