You get up, and it’s 8 AM! WHAT? You had to go to your morning walk; otherwise, how would you shed the McDonald you had last night? It’s an easy exercise, so you think it will make you lose weight quickly compared to high-intensity cardio? We all have heard the health benefits of Morning walk since childhood, but what about the side effects of morning walk? The famous myth that if you walk 5 km in the morning every day, you will be fit and healthy and lose a considerable amount of calories. So we put on those pairs of Nike and go for a morning walk because who doesn’t want to lose weight and look healthy all the time?
It’s Easy!
Although a Morning walk has its health benefits, excess of everything is terrible, and so is the case with a morning walk. While it is the most convenient form of exercise, and many people can fit a morning walk in their busy schedules, side effects of morning walk are there, and we can’t overlook them. No wonder older people and people with injuries or affected knees can go for a morning walk than doing a high-intensity workout or cardio. And it is convenient for them to do so. Thus, Morning walk is their first choice. Is it healthy for our body to wake up in the morning and go for a walk without eating or drinking anything? In this case, is the morning walk the right choice?
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Many people will tell you that if you drink half a spoon of apple cider vinegar and warm water before going for a morning walk, it will help you lose weight. At what pace should you walk in the morning so that it isn’t harmful to your health? These questions require some serious answers, and we are here to help you.
What should be your speed for Morning Walk?
A table that shows average walking pace for every age:
| Age | Meters/second | Miles/hour |
|---|---|---|
| 20 to 29 | 1.34 to 1.36 | 3.0 to 3.04 |
| 30 to 39 | 1.34 to 1.43 | 3.0 to 3.2 |
| 40 to 49 | 1.39 to 1.43 | 3.11 to 3.2 |
| 50 to 59 | 1.31 to 1.43 | 2.93 to 3.2 |
| 60 to 69 | 1.24 to 1.34 | 2.77 to 3.0 |
| 70 to 79 | 1.13 to 1.26 | 2.53 to 2.82 |
| 80 to 89 | .94 to .97 | 2.10 to 2.17 |
6 Side effects of Morning Walk
- Low-Calorie Burn
- Fatigue and Muscle soreness
- Effects on appetite
- Blood pressure problems
- Chronic Injuries
- Increased irritability
Low Calorie Burn
A morning walk is considered a low-intensity workout and lets you burn a negligible amount of calories for that matter. For all the effort you put in waking up for a walk doesn’t justify the 10-15 calories, you’ll lose. Instead of a morning walk, high-intensity cardio or treadmill will make you lose calories faster.
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Fatigue and Muscle Soreness
You wake up in the morning, and without doing any stretches, you go for a brisk walk. The result is your body starts to ache, and your muscles experience soreness. You just woke up from a deep sleep, and your body was still adjusting to the day. When you push your body like that, it starts to pain.
Right after a deep sleep, your body takes time to wake up, and the muscles are still going through soreness. It is recommended to go for a morning walk after having a light breakfast so your body can wake up better.
Effects on appetite
When you go for a walk in the morning, you consume the stored energy in your body. A morning walk can make you feel bloated or hungry in some cases. You consume more calories and overeat. Different exercises have different effects on your appetite, and side effects of morning walk include suppressing appetite or overeating in some individuals.
Blood pressure problems
In some individuals, particularly in older people, the side effects of morning walk include low blood pressure problems. When you go for a morning walk without eating something, your sugar level goes down, affecting your blood pressure and heartbeat levels. In human beings, the average level of blood pressure is lower than 120/80 mm Hg. If it goes seriously down, it can be fatal to the human body.
It is advised for older people to go for a morning walk for only 10 minutes and to do it after having a good breakfast. If low blood pressure is consistent, it can be a problem.
Chronic Injuries
A morning walk, when done vigorously, can cause injuries. You walk right after waking up, and your feet start aching. You have blisters formed on your feet and, in some cases, sprain your foot. Some individuals experience knee injuries because the morning walk is too strenuous for them. Side effects of morning walk include headaches, nausea, knee pains, back pain, and shoulder pains.
Increased Irritability
Morning walk leaves you drained and tired. You feel sleepy at times because it gets too strenuous. Your back hurts, and now you cannot function properly throughout the day because you need rest. When your body doesn’t get proper rest, it affects your mood.
Mood fluctuations are reasonable when you don’t get enough sleep. A good 8-hour sleep, followed by a relaxed morning, is essential to having a good day. Side effects of morning walk include increased irritability, mood swings, and feeling tired.
The conclusion
While morning walk has its benefits, the side effects of morning walk cannot be overlooked. A morning walk can make you feel tired and make your muscles ache- it could also make you feel bloated and affects your health. Before starting any exercise, please consult your physician
