Like most other folks stuck in the rut of smartphone-hyper-use, I recently caught myself doing the same each morning: Waking up to immediately reach for my phone.

Reflecting on the first quarter of the year, however – and realising that I’ve been subconsciously plunged into an extended bout of languidness – brought me to the realisation: Perhaps it's time to embrace a different routine.

One that started with stepping outside into the crisp morning air, and feeling the gentle warmth of the morning sun on my face and skin.

Daily morning walks offer a peaceful respite from the constant barrage of screens and notifications that dominate modern life. It’s no stretch to say that this simple practice allows us to disconnect from technology and reconnect with the natural world around. (Even if in Singapore’s context, it usually means curated and hyper-polished neighbourhood gardens and parks, rather than genuinely untouched nature reserves.)

In turn, a sense of calm and clarity can be cultivated, and be carried throughout one’s waking hours.   

The Benefits of Morning Walks

Morning walks are said to offer a multitude of advantages for our physical and mental well-being. Starting our days with a brisk walk can boost energy levels and improve mood, setting a positive tone for the hours ahead. These daily walks also provide an excellent opportunity to disconnect from social media and the constant barrage of digital notifications, allowing us to focus on the present moment and connect with nature.

Physical Health Benefits: Regular morning walks contribute significantly to overall health. They can help prevent or manage various conditions like heart disease and diabetes, while also aiding in weight management. Staying active should never take a backseat in one’s daily routine, so walking in the morning can help you complete the recommended daily physical activity before other obligations take over the day.

Mental Health Boost: Morning walks are a powerful tool for improving mental health. The act of walking can reduce symptoms of depression, decrease anxiety, and lower stress levels. By providing a peaceful start to the day, these walks allow us to clear our minds, improve focus, and enhance overall mental clarity. 

Mindfulness: On the note of mental health, morning walks are also a great opportunity to embrace the art of mindfulness. After all, tossing the virtual world aside momentarily – and trading it for the real and tangible one - naturally eases one into focusing on the present moment and their surroundings. This, in turn, can transform a simple stroll into a powerful tool for relaxation and self-discovery.

The Ideal Duration for Morning Walks?

Is there a sweet spot when it comes to how much time we should dedicate to our morning walks, though? Studies state that the ideal duration can vary based on your goals and schedule. According to Andrew Huberman, even a brief 2-minute stroll can be beneficial, while 30 minutes would be fantastic for your mental health.

For maximum benefits, some experts have recommended that we should aim for at least 150 minutes per week, or about 30 minutes daily. Above all, however, consistency is key. Arguably, it’s not so much about the duration, but the regularity of morning walks can turn them into a powerful tool for managing stress and improving overall well-being.

Tips for Establishing a Morning Walk Routine

Start Small and Stay Consistent: Embarking on daily walks can significantly improve your mental health and help you disconnect from social media. To build a successful routine, we are recommended to start small, to commit to this practice for a month without fail to form a habit.

Make It Enjoyable and Accountable: Accountability often works wonders when it comes to ensuring we remain consistent, so inviting your spouse or a family member to join in could make these morning walks more engaging and motivating. I’m not too into the idea of building another results-targeted ‘report card’ of sorts for myself in life – but those who find value in it could certainly track their progress using a log or app. This could even help us observe the times when it isn't fun and learn from these challenges.

Again, it’s helpful to remember the goal and figure out what works for us individually: To establish a sustainable practice that benefits our overall well-being, especially in Singapore’s pressure-cooker-like environment.

Putting one foot in front of the other

To some extent, the whole idea of a morning walk (or just walking in general) serves as a metaphor for going through life itself: By putting one foot in front of the other. I’ve only been going at my morning walks for a couple of weeks now (with a couple of days interrupted by rainy weather, admittedly), but I’m pretty confident that I’m on the right path - to continued relaxation and rejuvenation.

Images from Unsplash