Benefits of walking before breakfast: it helps you burn more fat, lose weight and clear your mind


Tamara Villa

There are some negative side effects associated with jumping out of bed and doing physical labor on an empty stomach first thing in the morning if high intensity exercise (HIIT) is your thing. But since in reality the vast majority of humanity is content with
take a brisk walkhere’s the good news about heading out before breakfast: it’s
very good on many levels and it will help you burn more fat, lose weight and clear your mind.

So if you’re doing more moderate intensity exercises, like
brisk walk, research has shown that going out at first light has many benefits. And at all levels: from
functional improvements to physical and mental. Backed by science.

If you are curious to know the
surprising (positive) side effects that your body will experience when you go out in the morning before having breakfast, read on. You will find, among other things, how going for a walk before breakfast helps you lose weight, think better and even live longer.

you will burn more fat

According to a 2017 study published in the American Journal of Physiology: Endocrinology and Metabolism, obese people who walk for an hour before eating breakfast may
turn on your ‘fat burning’ genes stored much better compared to those who go out to exercise after eating something.

Woman walking on the beach/PEXELS

A more recent study published in the Journal of Clinical Endocrinology & Metabolism found that participants who engage in cardiovascular exercise before their first meal of the day experience the
double fat burning compared to those who exercise afterwards.

You will reset your biological clock and prepare your body to sleep better

Research has observed
significant improvements in sleep quality among insomniacs after they started walking and exercising in the morning. Light advances the biological clock and at night, when you want to go to sleep, your body is ready for that. If you’re having a hard time sleeping at night, it could be because you’re not getting enough light in the morning.

It is important
reset the biological clock every morning with exposure to blue light in the morning, to which our receptors are especially sensitive. Light exposure also suppresses the production of melatonin, the hormone that encourages us to sleep, another aspect to watch out for if you have sleep problems.

you will clear your mind

A 2019 study published in the British Journal of Sports Medicine found that doing
30 minutes of moderate intensity exercise in the morning, like brisk walking, not only improves cognitive performance, but also improves cognitive functions associated with smarter activity and better decision making. While sedentary behavior is associated with impaired cognition, exercise can
sharply improve cognition.

Woman walking/PEXELS

better concentration

Scientific research has routinely linked brisk walking with a
greater creativity and better concentration. Getting fresh air and exercising first thing in the morning transforms you. Instead of being tempted to mindlessly scroll through social media for an hour, you prepare to arrive at your workplace or start chores with your brain already working.

You will reduce your risk of heart disease

According to recent research, a 30-minute walk every day is enough to
reduce your risk of heart disease by up to 40%. Plus, a walk before breakfast can also improve blood circulation, lower blood pressure, and help prevent (or control) diabetes.

you will live longer

A large study published in 2015 in The American Journal of Clinical Nutrition found that a brisk 20-minute walk every day, regardless of the time of day, could
reduce your risk of death by more than 30%. In summary: going for a walk in the morning allows you to live longer… and better!