It's easy to fall into the habit of reaching for a cup of coffee first thing in the morning and then again in the afternoon when you need a boost. Try lacing up your walking shoes instead: If you need an energy boost, research shows that going for a walk is even better than drinking a coffee.
THE RESEARCH
Researchers at the University of Georgia in Athens discovered that walking in a stairwell for 10 minutes at a low to moderate intensity gave people more energy than drinking 50mg of caffeine, which is about half a cup of coffee or slightly more than a can of soda. Walking for more than 20 minutes, according to other studies, makes people feel more energized.
"The best available evidence suggests that exercise causes changes in brain neurotransmitters, which help boost energy," says Patrick O'Connor, Ph.D., a kinesiology professor at the University of Georgia who co-authored both studies. "Norepinephrine, dopamine, serotonin, or histamine are most likely involved."
"Walking also improves blood circulation, which helps get more oxygen and nutrients to the brain and muscles, making you feel more alert," says Sabrena Jo, the American Council on Exercise's director of science and research in San Diego.
WHY IS WALKING BETTER THAN DRINKING COFFEE?
1. IT BENEFITS YOUR GENERAL HEALTH
Going for a walk isn't just a quick fix to make you feel more alert at the moment; when done regularly, it's also an effective way to maintain or improve your health. Dr. John-Paul Rue, a sports medicine specialist at Mercy Medical Center in Baltimore, Maryland, says that regular exercise, such as walking, helps you feel more awake and improves mood, cardiovascular health, and memory function.
2. IT ALLOWS YOU TO CHANGE YOUR
SCENERY
"Changing our environment when we get up to walk is a great mental reset," says Alysa Boan, a certified personal trainer in Dallas. "Stress is often the cause of tiredness and lack of focus," she adds. "A 10-minute walk outside can help you de-stress more effectively than a cup of coffee."
3. IT DOESN'T AFFECT YOUR SLEEP
"Caffeine can cause sleep disruption, leaving you exhausted and less productive the next day," says Joselyne John, RN, a certified sleep science coach in Vancouver, British Columbia. "Taking a walk is likely to improve your sleep, giving you more energy and focus." Walking also allows you to be outside and exposed to light, which aids in regulating your circadian rhythm, which affects your sleep quality."
4. IT CONTAINS NO SIDE-EFFECTS
A short walk does not introduce any substances that may cause positive or negative changes in your system. "While caffeine has been shown to improve alertness and focus when consumed in moderation, excessive amounts can cause irritability, insomnia, nausea, and jitters — none of which are side effects of a brisk walk," says Boan.
5. IT CONTAINS NO CALORIE
Your caffeinated beverage could be a calorie (and sugar) bomb if you're drinking regular soda or coffee that isn't black. "For various health benefits, physical activity trumps drinking a beverage, especially if the coffee is flavored with sweetener and cream," Jo says. Drinking sweetened caffeinated beverages regularly can lead to weight gain, whereas walking can help you lose weight.
THE VERDICT
Instead of reaching for caffeine if
you're tired or in a slump in the middle of the day, go for a walk to feel more
alert. It's a great way to increase your energy, improve mood, and lose weight.