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Take a Morning Walk

Start your day off on the right foot

By

Staying Sharp

Updated April 07, 2023

Updated April 07, 2023

A man and dog taking a morning walk on a beach

Yoshiyoshi Hirokawa/Getty Images

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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Legal Disclaimer: Staying Sharp, including all content and features, is offered for informational purposes and to educate users on brain health care and medical issues that may affect their daily lives. Staying Sharp is based on a holistic, lifestyle approach to brain health that encourages users to incorporate into their daily lives activities that are associated with general wellness. Nothing in the service should be considered, or used as a substitute for, medical advice, diagnosis, or treatment. Features including the Cognitive Assessment and Lifestyle Check-Ins, Additional Tests, exercises, and challenges assess performance at a particular moment in time on certain discrete cognitive tasks. Staying Sharp games are intended for entertainment and recreational purposes only. Various factors may affect performance, including sleep, tiredness, focus, and other social, environmental, or emotional factors. Performance is not indicative of cognitive health and not predictive of future performance or medical conditions.

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