How many minutes of morning walking is enough?

Morning walks help your body feel full of energy and alert. Determining the right walking duration will help optimize your health without affecting your usually busy morning schedule.

How long and at what speed to walk in the morning depends on each person's physical condition, health goals and time, according to the health website Verywellfit (USA).

Walking in the morning, even for just 5 or 10 minutes, has health benefits.

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In general, health organizations recommend that adults do at least 150 minutes of moderate-intensity aerobic activity each week. This can be achieved by walking 30 minutes a day, 5 days a week.

If time is limited, short walks can also be beneficial. A brisk 10-minute walk a day can also provide health benefits. Beginners should start with 10-15 minutes of walking and gradually increase over time to build stamina and establish a habit.

For those who want to improve their mood and relieve fatigue, walking for about 20 minutes is enough. Studies show that walking for 20 minutes helps the body secrete endorphins, which help reduce stress and anxiety. Walking for 20 minutes helps you stay awake more effectively than drinking a cup of coffee.

If you want to walk to lose weight

Meanwhile, those who want to lose weight should walk at a moderate to fast pace for about 30 minutes. This exercise can help burn 120 to 150 calories. Combined with a reasonable diet, regular morning walks can help lose weight. In addition, a study published in the Scandinavian Journal of Medicine & Science in Sports also showed that walking 30 minutes a day, 5 times a week can reduce the risk of heart disease by 19%.

For those who have little time in the morning, divide the walking time into small parts. They only need to walk for 5-15 minutes in the morning and continue walking many times during the day to complete the goal of 20 or 30 minutes / day.

If you have the time and the energy, experts recommend that you aim to walk 300 minutes a week. This means walking 60 minutes a day, 5 days a week.

To make your morning walk go smoothly, you should prepare your clothes, walking shoes, and water bottle the night before. Choose a favorite route, such as a quiet place or one with beautiful scenery and lots of trees, to help you feel more excited. Don't forget to drink enough water and listen to your body. If you feel tired or overwhelmed, adjust your walking time and speed accordingly, according to Verywellfit.

Source: https://thanhnien.vn/di-bo-buoi-sang-bao-nhieu-phut-la-du-185250512160553819.htm