Taking a Morning Walk Can Have Major Mental Health Benefits, According to Research

Kick-starting your day on a high note can set a positive tone for the rest of your day. When it comes to your mental health, having a healthy morning routine may help boost your mood. But with all the conflicting information online, determining which morning habits are best for your mental well-being can be a real challenge. Fortunately, we have you covered.

In this article, we’ll explore the No. 1 habit to incorporate into your morning routine to help manage stress and anxiety and increase your energy levels. We’ll also share some other practical tips to further elevate your mood so you can wake up each day feeling your best and ready to tackle the day. 

The #1 Habit to Do When You Wake Up to Manage Stress & Anxiety

Research reveals spending time outdoors by going for a walk in nature can significantly enhance your mood and overall well-being. Exposure to natural light first thing in the morning has consistently been shown to help regulate your circadian rhythms, leading to better sleep quality and a more consistent mood throughout the day.

For instance, one study found that outdoor mindful walking in nature significantly improved sleep quality and mood among university students experiencing sleep difficulties during COVID-19.

Additionally, exercise has all kinds of mental health benefits. Physical activity releases endorphins and serotonin, which are known to elevate mood and reduce symptoms of stress, anxiety and depression.

5 Reasons Outdoor Walking Is the Best Habit for Boosting Your Mood

1. It Can Reduce Stress

“Research shows that spending time outdoors, especially in nature, is linked to better mood and less feelings of anxiety and stress,” says Rachel MacPherson, CPT, an ACE-certified personal trainer. Walking in natural environments can help reduce levels of cortisol, a hormone associated with stress, even better than indoor activities like treadmill walking. Lower cortisol levels help boost your mood and help you approach daily challenges with a calmer mindset. “When you start your day off feeling good and less stressed, the rest of your day will feel much better,” she adds.

2. It May Improve Sleep Quality

“When you get outdoors in natural morning light during a walk, it can help regulate your body’s internal clock and sleep-wake cycle—otherwise known as your circadian rhythms,” explains MacPherson. This regulation leads to deeper, more restorative sleep, which is a crucial factor for mood regulation. “When your circadian rhythms [are] regulated, you’ll have better sleep quality, which in turn improves mood and mental clarity throughout the day,” she says.

3. It Can Support Mental Health

“Regular morning nature walks help ward off symptoms of depression and anxiety,” says MacPherson. “Studies show that walking in green spaces can have a calming effect that makes managing negative thoughts and emotions easier,” she adds. This calming effect may allow you to reset mentally, making it easier to maintain a positive outlook throughout the day.

4. It May Increase Energy Levels

“Getting outside in natural light during morning walks can make you feel more alert and in a better mood,” says MacPherson. “Even short walks can give you a mental boost so you feel more energized and ready to tackle daily tasks. And when you’re more productive and less groggy, you’ll feel better about yourself and your to-do list.”

5. It Can Promote Mindfulness and Relaxation

“Walking outdoors can be a mindful activity, which helps break the cycle of negative thoughts and makes it easier to feel positive emotions,” MacPherson explains. “Mindful walking, especially in nature, can bring you peace and relaxation, boosting your mood in the short and long term.”

Other Tips for Improving Mood

Incorporating these additional practices into your daily routine can help further boost your mental health and lead to better moods.

• Limit Screen Time: Staring at your computer all day can mess with your health in all kinds of ways. So try to unplug as early in the evening as possible. Reducing screen time, especially before bed, may help improve sleep quality and reduce feelings of anxiety.
  
• Eat the Rainbow: Consuming a variety of colorful fruits and vegetables can provide essential nutrients and antioxidants that support brain health and mood stability. While you’re at it, try a few of these other foods linked to better mental health.
  
• Build Community: Studies show that fostering community and maintaining strong social interactions can significantly impact your mental health and provide a sense of belonging.
  
• Get Quality Sleep: Prioritizing quality sleep by maintaining a consistent sleep schedule and creating a restful environment can help support mood regulation. However, getting a good night’s sleep isn’t just about what happens at bedtime. The timing of certain daytime habits, like when you drink your morning coffee or when you eat, impacts sleep quality, too.

The Bottom Line

Going for an outdoor walk when you wake up can significantly boost your mood and set a positive tone for the day ahead. A morning walk can help reduce stress, improve sleep quality, support mental health, increase energy levels, and promote mindfulness and relaxation. Beyond walking, consider limiting your screen time, eating a well-balanced diet, building community, and prioritizing sleep for optimal mood. Then get ready to seize the day!