Challenges
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Quick Win
Rise and shine with a morning walk. An early-bird stroll offers exercise, natural light and energy for your day.
Try This Today
- Get up and out. Within an hour of waking up, head outside for a walk, whether in your neighborhood, at a park or on a nature trail.
- Skip the sunglasses. They may block some of the beneficial effects of morning light.
- Make it last. Walk at a brisk but comfortable pace. Aim for at least 20 minutes, or whatever length of time suits your fitness level.
Why
Getting a walk in early, before the day gets away from you, can help you meet your fitness goals. Natural light at daybreak can shift your body’s circadian rhythms, helping you feel alert during the day and fall asleep earlier at night, according to the Centers for Disease Control and Prevention. Morning light may also benefit your mood. When light enters your eyes, it triggers the brain to produce the mood-regulating brain chemical serotonin, as explained in a 2019 report in the journal Somnologie.
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