Introduction
The days are filled with chaos and stress. The alarm announces the beginning of another day in adventure. The resistance for a second, put on the earphones and set for the ride. The lone wolf is taking a look at his throne. The sun is preparing to rise, but the world is still in darkness. Energy drink from the sun for breakfast and ready for the adventure.
In 2017, unhappy with life, I sought help from a psychiatrist who suggested morning walks. I saw immediate results, but struggled to maintain consistency. Despite sporadic attempts, it wasn't until 2023 when I felt special about morning walks and in 2024 I finally committed to the routine. Now sharing my experience.
Data
Why should you bother about going for a morning walk or doing any physical activity at all. Well you should.
- 81% of adolescents and 27.5% of adults (1.4 bn adults) currently do not meet the WHO's recommended levels of physical activity.
- According to the 2024 Heart Disease and Stroke Statistics: A Report of U.S, Global Data From the American Heart Association, heart disease has been the leading cause of death in the US for 100 years.
- 27% of deaths in India are caused by cardiovascular diseases.
So what are the consequences of not being active.
A sedentary lifestyle and lack of exercise can lead to numerous negative consequences on both physical and mental health.
- An increased risk of chronic diseases:
- Heart diseases,
- Stroke
- Type 2 diabetes, and
- Certain cancers;
- Weight gain and obesity;
- Reduced muscle strength and endurance;
- Decreased bone density and joint health;
- Negative impacts on mental health, including higher risks of anxiety and depression;
- Sleep problems;
- Decreased cognitive function, and
- A shortened lifespan.
Why should you do a morning walk:
- Mitigation: Incorporating regular physical activity into one's daily routine is crucial for mitigating above risks and promoting overall well-being.
- Heart and Stroke: According to the National Heart, Lung and Blood Institute US, "Getting enough physical activity helps to lower your risk of heart disease and stroke."
- According to the Heart Foundation of Australia "walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35% and type 2 diabetes by 40%.
- Energy: Studies show that adults who walked for 20 minutes outdoors experienced more vitality and energy than those who walked for 20 minutes indoors.
- Cognitive Ability: I hear him (Jordon B Peterson) in one of his videos saying that you can do nothing to increase your IQ, but you can stop it from deteriorating as you grow old. The IQ decreases from the time you are 20, and it does so rapidly. To stop your IQ from deteriorating, do a good amount of physical exercise.
- My Experience: Also my personal experience with the morning walk is great. I feel energetic after doing a morning walk. And almost every day I get something new out of the morning walk.
- The Prophet Muhammad said: "The strong believer is better and more beloved to Allah than the weak believer, although both are good."
And there are other numerous benefits of doing physical exercise. And the benefits are multiplied when done outdoors.
Take Action
Everyone wants a good lifestyle, but it takes a lot of hard work to get things right. So let's take some action, and start exercising on a daily basis.
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| Global status report on physical activity 2022 |
My Take
Consistency can be challenging, but there are effective techniques productive people employ to stay on track. Here are a few that worked for me.
- Establishing System: In the realm of productivity, systems are invaluable. For instance, in my morning routine, I've structured a series of activities that flow seamlessly without needing conscious reminders. From waking up to freshening up, praying, doing push-ups, and finally putting on headphones and going for a morning walk. Systems can help automate tasks and reduce decision-making fatigue.
- Habit Trackers: Building habits wasn't easy for me until I discovered a simple app, that revolutionized my approach. I use it to monitor my most crucial habits, checking in multiple times a day to track progress and remaining tasks. The app's statistical insights provide a comprehensive view of my overall performance, motivating me to stay consistent.
- Embracing Flexibility: It's important to be adaptable and avoid being too hard on oneself. For instance, if the weather turns inclement and I can't for my usual walk, I don't let it derail my progress. Instead, I find alternative exercises I can do indoors to maintain my streak and uplift my mood, ensuring I stay on track without succumbing to frustration.
By combining these techniques - System, Habit Tracker, Flexibility - you can improve your consistency and achieve your goals more effectively.
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| Global status report on physical activity 2022 |
Conclusion:
Overall, research suggests that incorporating morning walks or any physical activity into your daily routine can have significant positive effects on your physical, and mental well-being. However, it's essential to listen to your body and consult with a healthcare professional if you have any pre-existing health conditions that may affect your ability to walk regularly. Also give consideration to safety, like running shoes, clothes, and mind dogs especially in India.
Disclaimer: The content of this article reflects personal experiences and knowledge and should not be construed as professional advice. Every individual's circumstances and preferences are unique; therefore, readers are encouraged to discern what aligns best with their own lives and consult with relevant professionals as needed.
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Health