Morning walks are a great way to start the day. They provide many health benefits like improving heart health, aiding digestion, boosting immunity, reducing stress, and more. But what should you do after your morning walk to make the most of it?
Hydrate and Refuel
After walking, it’s important to rehydrate and refuel. Drinking water before, during, and after a walk prevents dehydration. Have a glass or bottle of water ready for when you finish your walk. Consuming a snack within 30 minutes of finishing walking helps replenish glycogen stores and provides protein for muscle recovery. Some good post-walk snacks include fruit, Greek yogurt, nuts, granola bars, eggs, and smoothies.
Stretch
Stretching after a walk enhances flexibility, improves circulation, relieves muscle soreness, and reduces injury risk. Focus on stretching your calves, hamstrings, quadriceps, hips, back, shoulders, and arms. Hold each stretch for 30 seconds. Stretches can be done standing up or on the floor. Yoga poses like downward dog, child’s pose, and forward folds are also great post-walk stretches.
Shower
Showering after a morning walk helps freshen up and revitalize you for the rest of the day. It removes sweat, bacteria, and pollen that may have accumulated on your skin during the walk. Use a gentle, moisturizing body wash and shampoo. A warm shower can also help relieve muscle tension. But a cool shower can be invigorating too.
Get Ready for the Day
After showering, get ready for the rest of your day. Apply deodorant, get dressed, and do your hair and makeup if needed. Pick out an outfit that is comfortable, clean, and makes you feel confident. Listen to some upbeat music while getting ready to energize you.
Make and Eat Breakfast
Having a nutritious breakfast after your morning walk gives you energy and brain power for the rest of the day. Make something simple yet healthy like oatmeal, avocado toast, a breakfast smoothie, or yogurt parfait. Try to include fruit, protein from eggs or nut butter, fiber from whole grains or chia seeds, and healthy fats. Don’t skip breakfast – fuel up after your walk.
Get Some Sun
Spending a few minutes outside in the sunlight after your morning walk has amazing benefits. Sunlight exposure in the early morning helps set your circadian rhythm and internal clock for the day. It also increases vitamin D production, improves mood, and reduces stress hormones. Sit or do some gentle yoga outdoors after your walk to soak up the morning sun.
Meditate
The post-walk period is an optimal time for meditation. Your body is relaxed from the walk and your mind is clear. Meditation helps calm your nervous system, lowers blood pressure, reduces anxiety, and sharpens focus. Any type of meditation like breathwork, mantra, or mindfulness can be done for 5-10 minutes after a morning walk.
Drink Tea or Coffee
Sipping on a hot cup of coffee or tea is a great way to unwind after a brisk morning walk. The warmth is soothing and the caffeine provides an energizing lift. Have your beverage on the porch, patio or balcony to relax and watch the world wake up. For extra benefits, drink green tea which contains antioxidants.
Plan Your Day
The quiet time after your walk is perfect for planning and prioritizing your day. While your body is recovering, your mind is free to organize tasks, appointments, and goals. Make a to-do list, open your calendar, and tackle items in order of importance. Having a roadmap for your day ahead reduces stress.
Practice Gratitude
Take a few minutes after your walk to cultivate gratitude. Reflect on the people and things you appreciate in your life. Write in a gratitude journal or list as many as you can think of. Feel the positive emotions linked to gratitude like joy, optimism, and contentment. This simple habit trains your brain to focus on the good.
Read and Learn
Reading or listening to informational content after a morning walk stimulates your brain and curiosity. Read news articles, listen to a TED talk, or learn a new skill on YouTube. Absorbing new information and expanding your knowledge feels very rewarding.
Relax with Music or Podcasts
Listening to your favorite music, podcasts, or audiobooks is an enjoyable way to unwind post-walk. Curl up on the couch or lay in bed and let your mind get absorbed in the entertaining content. Laughing along to a funny podcast releases feel-good hormones too.
Practice Yoga and Breathing
Engage in gentle yoga and breathwork after your invigorating walk to help your body transition into relaxation mode. Try restorative yoga poses while focusing on taking slow, deep inhales and exhales. This reduces cortisol and calms your nervous system.
Spend Time with Loved Ones
There’s no better way to start the day than by spending quality time with your loved ones after a morning walk. Enjoy conversation with your family members, partner or housemates over breakfast. Cuddle with your furry companion on the couch. Connecting with loved ones boosts oxytocin.
Write in a Journal
Journaling for 5-10 minutes after a walk allows you to organize your thoughts and reflect on your walk. Record how far you went, how you felt, highlights of the scenery and your overall mood. You can also free-write about goals, daily gratitude, or things on your mind. Writing is therapeutic.
Check Email and Social Media
Catch up on the latest news, emails and social media updates after your relaxing morning walk before you dive into work. But don’t get sucked into replying to everything. Simply scan, reply to urgent items, and save lengthier responses for later to maintain a calm state.
Tidy Up
Use the surge of energy you accumulated on your walk to do light tidying and chores around the house like making the bed, washing dishes, cleaning up clutter, wiping counters, and putting on a load of laundry. You’ll feel productive and accomplished.
Review Your Calendar
Glance at your calendar and to-do list to help mentally prepare for the day ahead. Make note of any meetings, calls, errands or tasks you need to tackle. Identify your top 1-3 priorities and plan how you’ll address them. Getting organized reduces anxiety.
Visualize Your Day
Positive visualization is a great way to manifest a productive day after your morning walk. Sit quietly, close your eyes, and imagine your day going smoothly, visualize yourself being focused, energized, and efficient. Picture everything working out positively. This activity has been shown to reduce stress, boost performance, motivation, and mood throughout the day.
Take Your Supplements
If you take daily supplements like vitamins, fish oil, probiotics, etc., right after your walk is the optimal time to take them. The movement helped circulate your blood and your metabolism is elevated to better break down and absorb the nutrients. Drink a full glass of water with your supplements too.
Do Light Exercise
Take advantage of the blood pumping from your walk by doing some light exercise like strength training, yoga, stretching, or foam rolling. Even 10-15 minutes of bodyweight strength exercises or using small hand weights builds strength. Foam rolling releases tight muscles.
Make Your Bed
Take a minute to straighten out your bedsheets and blankets and fluff your pillows. Making your bed every morning creates a sense of order and tidiness that sets the tone for the rest of your day. It also prevents you from crawling back in bed.
Get Some Fresh Air
Open your windows, step outside, or sit on the porch for a few minutes of fresh air. Deep inhale the crisp morning air filling your lungs with oxygen, which boosts alertness. The quiet sounds of nature are soothing. Let the sunlight shine on your skin too to regulate your circadian rhythm.
Do a Five-Minute Tidy
Use the boost in energy from your morning walk to do a speed tidy of your home. Set a timer for 5 minutes and quickly tackle small tasks like wiping kitchen counters, folding laundry, putting items away, gathering dishes, and making beds. It’s incredible how much you can get done in a short time.
Practice Affirmations
Repeating positive affirmations while looking in the mirror boosts self-confidence after a morning walk. They reprogram your beliefs about yourself. Some examples include: “I am strong and capable”, “I radiate happiness and fulfillment”, “I am worthy and deserving”, and “I am energized and motivated.” Feel your best by practicing affirmations.
Review Your Goals
Look over your short and long-term goals while your motivation is high after your invigorating walk. Make plans and remind yourself of actions to take to achieve them. Visualize yourself accomplishing your goals. Stay accountable to yourself by reviewing them regularly.
Pamper Yourself
Treat yourself to some self-care like a nice shower, face mask, lotion application, foot massage, or listening to calming music. Turn your bathroom into a tranquil spa oasis. Dry brushing boosts circulation. Lighting candles sets a relaxing ambiance. Take this time just for you.
Practice Mindfulness
Being mindful and present after your walk deepens the benefits you get from the physical activity. Observe how your body feels energized yet relaxed. Listen to ambient sounds around you. Appreciate the beauty of simple things near you. Mindfulness reduces stress.
Stretch Out Tight Muscles
Use a foam roller or tennis ball to massage and release tense muscles after your walk. Focus on your calves, thighs, glutes, lower back, shoulders and neck where tightness often accumulates. Stretching improves flexibility, realigns the body and speeds up muscle recovery.
Do a Five-Minute Desk Declutter
If you work from home, utilize the boost in energy from your walk to do a quick 5-minute tidy of your workspace. Organize paperwork, file away documents, declutter your desk surface, put away pens and supplies, wipe down surfaces, and take out the trash. You’ll feel focused and productive.
Practice Positive Self-Talk
Harness your upbeat mood after your morning walk by speaking kindly to yourself. Counter any negative thoughts with positive ones like: “I can handle this”, “I am driven and capable”, “I believe in myself.” Positive self-talk improves self-confidence and self-image.
Take Time to Smile
Flashing a genuine smile for even 60 seconds after your morning walk releases feel-good endorphins, relieves stress, and lifts your mood for the day ahead. Think of something or someone that makes you smile. Laughter also provides all these benefits. Make smiling a daily habit.
Conclusion
In summary, there are many beneficial ways to spend the time after your morning walk to set yourself up for an amazing day. Hydrate, fuel up, stretch, shower, make breakfast, get ready for the day, and connect with loved ones. You can also tidy up, review your goals, meditate, practice gratitude and self-care. Take advantage of the calm focused energy to prepare both your body and mind.
