I'm a fitness writer and I try to walk 5000 steps every day before breakfast—here's why

A morning walk is one of the best things you can do for your health

A woman in a city is walking and looking at her phone. She wears an oversized jumper and cycling shorts and has a gym bag slung over one shoulder, with a yoga mat in it.
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A lot of people aspire to walk 10,000 steps a day, but it's not always easy. If you're like me and work a full-time desk job, it can be difficult to find time for a stroll, especially when you have a lot of deadlines.

One of the best tricks I've found to ensure I'm hitting at least 10,000 steps a day is aiming for 5,000 steps before breakfast—that's around 30 to 40 minutes of walking, depending on your pace.

I'm generally not a morning person. But waking up that little bit earlier for some fresh air and exercise has had so many benefits that I've managed to keep up with it.

"It has lots of physical and mental health benefits," says personal trainer Pippa Sealey. "It's a great way to put you in a good mental state first thing in the morning."

Benefits of walking 5,000 steps in the morning

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(Image credit: Getty Images)

Here are some of the benefits I've experienced from aiming for 5,000 steps each morning.

1. It boosts my productivity

In the past, there would be plenty of days where I wouldn't get any fresh air until at least lunchtime—sometimes not at all.

Getting up and out first thing in the morning helps me feel more refreshed and ready to start work. I also find it easier to focus having already moved and had some time to myself.

2. It increases my energy

I don't necessarily feel energetic when I get up to go for my walk but I always feel good after it. It means I start my day more energized and I notice that my energy levels stay higher and more stable throughout the day.

3. It improves my fitness levels

I think walking is an underrated way to improve your fitness. I do some cardio at the gym but I prefer to focus on strength training when I'm there. I'm not into running so challenging myself with steps instead has helped me gradually improve my fitness.

"Walking [at a slow, steady pace] is zone one cardio, which is good for fat loss if that's your goal," Sealey advises.

4. It helps me sleep better

It’s well documented that exercise can help to improve your sleep. Committing to a morning walk has helped me go to bed and wake up at more regular times and improved the quality of my sleep.

"Going for a walk in the morning can help to regulate your circadian rhythm," Sealey says, explaining that exposing your body to light soon after you wake up will tell your body that it's time to start the day.

Need something soft and supportive for your daily strolls? Our guide to the best walking shoes can help

Alice Porter
Freelancer Writer

Alice Porter is a freelance journalist covering lifestyle topics including health, fitness and wellness. She is particularly interested in women's health, strength training and fitness trends and writes for publications including Stylist Magazine, Refinery29, The Independent and Glamour Magazine. Like many other people, Alice's personal interest in combining HIIT training with strength work quickly turned into a CrossFit obsession and she trains at a box in south London. When she's not throwing weights around or attempting handstand push-ups, you can probably find her on long walks in nature, buried in a book or hopping on a flight to just about anywhere it will take her.

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