Getting up early in the morning for a walk and finding the motivation to do it every single day is no mean feat. While walking does provide a number of health benefits, like taking care of your weight, strengthening your heart, keeping away from metabolic disorders, and regulating breathing, a few small mistakes may cost you a lot.
According to experts, what you do before your walk can either set you up for a great start or make you feel lethargic, lazy, and uncomfortable throughout the day. It may also put your health at risk. And so, before you head out, here are a few things you must take care of and avoid:
Not Hydrating enough
Many people do not drink water before heading out for their walk-some because they may not be thirsty and others because they do not understand the power of hydration. According to experts, it is imperative to drink water before exercising for optimal physical performance. Water before a workout helps to ensure that the body is properly hydrated-which helps to regulate body temperature, lubricate joints, and transport nutrients and oxygen to the muscles. If you avoid doing that, it can cause fatigue, cramps, and dizziness while walking. A general guideline is to drink about 100-200 ml 10-150 minutes before starting.
Walking empty stomach
Many people believe that cardio must be done on an empty stomach as it can help burn more fat. While it may be true for some, experts say this does not apply to everyone. For those who wake up hungry, dizzy, or lightheaded, walking on an empty stomach can aggravate their health woes. Low blood sugar makes you feel weak, nauseated, or even faint during your walk. Also, without energy-which comes from nutritious food-your body will start breaking down muscle, not what you want to achieve fitness. So, before heading out, just grab a quick banana, a handful of nuts, or a small fresh fruit smoothie.
Not doing warm-up
While most people do not have time in the morning for an elaborate exercise regime, not doing warm-ups before heading for a morning walk can have a lot of side effects on your body. Experts say your muscles – especially after a night of stillness-need a gentle wake-up call, and suddenly putting your tight calves, stiff hamstrings, and joints to strenuous work can cause strains, sprains, and poor posture. According to doctors, no warm-up can also affect your knees and hips and cause lower back issues. Indulge in a 4-5 minute warm-up with some ankle rolls, gentle toe touches, a couple of hip circles, shoulder shrugs, and neck rolls.
Drinking coffee
While you may love to drink coffee after waking up as your morning booster, if you plan to go for a morning walk, it can be a bad idea. Caffeine before taking a walk can have negative side effects, as it is a diuretic – which means it pulls water from your body, dehydrating you faster. Also, having coffee on an empty stomach can lead to acidity and indigestion.
Not taking bathroom trips before walking
While in a hurry you may just leave for your walk, skipping or delaying a trip to the bathroom can lead to serious health issues. According to doctors, walking with a full bladder and holding your urine for long can lead to serious infections like UTIs.