How a 30-Minute Walk Will Change Your Life
15 unexpected discoveries of walking 4000 steps before 8am
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For years, I’ve struggled with a lack of self-discipline which has led to the fitness of an 80 year old (I’m 30), procrastination, low energy levels, poor sleep quality, no goals and lack of purpose.
I had a bunch of bad habits like hitting the snooze button every morning, staying up late watching some bullshit on my phone and eating junk. And the only routine that I had developed was a vicious circle of work, tv, junk food and social media.
In January 2023, my new year resolution was to ditch destructive habits, take accountability for my lack of self-discipline and develop a morning routine that kickstarted my day.
So 6 weeks ago, I started walking in the morning as part of a new routine I was experimenting with and I am convinced that this is the most beneficial habit I have adopted in the past 5 years.
Not only because I have started walking more, but because of 15 unexpected discoveries.
What does this look like for me?
Each morning I wake up at 7am. Not too late, not too early. (I’d like to caveat that I work from home most days so 7am is still early enough for me to go for a walk).
My clothes are ready from the night before and within 10 mins of pulling back the covers, I am outside.
I walk for roughly 35-45 mins which on average is around 4000 steps, and I usually listen to a podcast, listen to some chill music or don’t listen to anything at all.
Around 20 minutes into my walk I pass a local cafe, grab myself a black coffee for £1.85 and enjoy those final 20 minutes away from my screen.
What started as just something I was experimenting with, has turned into a sacred 45 minutes of the day. I now prioritise it and have walked 4000 steps before 8am almost every morning for the past 6 weeks.
Earlier on I said that the benefits I have discovered go far beyond walking more steps.
Here are some discoveries:
Sunlight/natural light exposure
This has helped anchor my circadian rhythm and I find falling asleep at night is now much easier. I wrote about the benefits of morning sunlight in a previous edition.
No screens
I don’t look at my phone on my walk, check email or browse social media. It’s just me and my thoughts.
Mental clarity
My brain is pulled in all kinds of directions throughout the day and sometimes it feels like I can’t switch it off. I feel more calm and relaxed after a brisk walk outside and I carry that momentum into the rest of the day.
Creative thoughts
This one surprised me. I found that when I’m with my own thoughts, I start to think through some challenges that I’m facing in life and on numerous occasions I’ve thought of an answer. Stepping away from the screen for just 30 minutes a day allows our mind to breathe and organise.
Getting used to my own company
I typically avoid my own company and I hate silence. I notice a huge difference from when I listen to a podcast or walk without any audio input. I’m starting to get used to spending time with my own thoughts and emotions.
Boost in energy
This sounds counter-intuitive because I have just exerted physical energy to walk 4000 steps, but I feel more alert and refreshed when I finish a walk. (The black coffee helps too…)
Fall asleep quicker
I used to take about an hour to fall asleep every night. My brain won’t switch off and I get pretty restless. Now, a combination of a well-timed circadian rhythm and increased tiredness at night because of early morning exercise have done wonders for my sleep.
Look forward to waking up
Sounds weird but those 35-45 minutes in the morning are now sacred. I look forward to getting up and spending some time outside.
Not hitting snooze
I was a snooze button guy. With the help of Alarmy and an enjoyable activity first thing in the morning I have no reason to push snooze anymore.
Improved mood
I have noticed that my mood is better throughout the day. Working from home, sat on Zoom calls all day takes its toll on my mood and I get pretty restless as the day goes on. Starting the day outside and returning calm and composed sets the tone for the rest of the day.
More focussed throughout the day
Again, this has been unexpected. I don’t really know the science behind it but I have been able to concentrate for longer and get into a flow early in the morning. Maybe there is a placebo effect but I’ll take anything I can get.
Lower restlessness
My body and mind get restless sat at my desk all day. Working from home means that from morning to evening I don’t get outside at all. I have noticed a big decrease in restlessness since I started walking right after waking up.
Accomplish something early
As much as I’d like to keep walking further, I got a 9-5 that beckons. It feels good knowing that I started the day doing something that benefits me both physically and mentally. ‘Make your bed’ is common advice because it promotes a small win early in the day. I feel the same after walking.
Improved fitness
I can feel a noticeable difference in fitness from a few weeks ago and I now start the day burning calories on an empty stomach. I’ve dropped a few pounds in the past 6 weeks and I’m looking forward to looking like Arnold next year.
Improving joint mobility
I have the joints of an 80 year old man honestly. My knees hurts, my hips hurt, my ankle makes some weird clicking noise. I put that down to a sedentary lifestyle sitting at a computer desk 10 hours a day. I’ve had less pain in my knees since walking in the morning and I know that my walk is good for strong joints and bone health.
I find it remarkable how such a simple act of going for a walk in the morning can translate into so many physical and mental benefits.
What does this mean for you?
If you are able, for 7 days commit to going on a short walk first thing in the morning. Not only will you be practicing the art of healthy habit adoption and training your discipline muscle but I am convinced that you will find all the benefits that I uncovered and discover even more of your own.
And when you’re out walking know that I am out walking too. The world’s first virtual walking club (maybe).
Did you enjoy this edition of No More Snooze?
It was good but not the best 🙂
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