The health benefits of a daily (morning) walk.

Walking is the easiest and perhaps best form of exercise for a long and healthy life. A daily 30 minute walk can benefit your health. Taking that walk in the morning can be even better. Here’s how:

Mood improvement. Even if you wake up on the wrong side of the bed, going for a morning walk can improve your mood by decreasing anger and hostility. It is a great way to jumpstart your day with energy, a clear head and reduced stress. Additionally, a good morning walk will expose you to natural sunlight — posing a possible cure to Seasonal Affective Disorder (SAD) during the winter months.

Socialization. Going for a walk in the morning doesn’t have to be a solo activity. Grabbing a friend or family member can make the experience more entertaining and provide motivation/encouragement. You and your walking buddy can set health and fitness goals and achieve them together!

Lowered risk of chronic disease. Studies show walking can lower your risk of high blood pressure, diabetes and high cholesterol. Those who walk for 30 minutes per day, five times or more per week also have a lower risk of cardiovascular disease, which is the No. 1 cause of death for both men and women in the U.S.

Weight loss. Get this: one mile walked per day is equivalent to 2,000 steps and 100 calories burned. That’s 700 calories burned per week. Stick to this schedule and that extra weight will come off naturally, without pushing and straining your body. Taking those extra steps will also strengthen your metabolism, reducing that metabolism slump as you age.

Better sleep. Starting the day right with exercise and a good breakfast is key to helping your body maintain a steady internal schedule. Regular exercise, like walking, can also improve your quality of sleep. Those who exercise as little as 10 minutes per day have been proven to have higher quality sleep.

Now it’s time to get up and get moving!