I Replaced My Morning Coffee With A Walk. Here's What I Learned.

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My caffeine dependency became clear.

The first few days were rough. Normally, I drink coffee as soon as I step out of bed, so it made sense to start my walks the same way—even if the last thing I wanted to do was head outside at sunrise. Though my walking was invigorating, it took a few days of trial runs to really get going. A couple days into the experiment I was left with a caffeine withdrawal that left me sluggish and unmotivated. Although some days I managed to cut out coffee completely, other days it seemed nearly impossible to go without it, so I gave myself until noon to reach for that first dose of caffeine, but only if I absolutely needed it. I'm glad I stuck with this challenge, though, because I soon realised there are a few vital boons to be gained from getting outside before I start my day.

Photograph by Concetta Smith

I had more lasting energy.

Walking guided me into the morning with a steady stream of energy, and I always felt revived after my morning jaunt. It’s well-known that exercise revs metabolism and increases blood and oxygen flow. Like most physical activities, walking elevates your pulse, delivering more oxygen to your brain and body, so the faster you do it the more "alive" it makes you feel. Research even shows that physical activity not only gets your heart pumping, but gets your brain in gear, too. (More on that soon.)

The energy I gained from walking seemed to outlast that initial cup of coffee, and here's why: While caffeine normally kicks me into action, it also leaves me with a nasty crash of low energy. That mid-morning slump usually requires another coffee to keep me running on high speed. However, walking increased my circulation and gave me a jolt of energy without the rapid descent. Although I did feel tired around noon, it was more like a gentle decline in energy, not the hazy pit of despair that a caffeine crash sometimes causes.

Photograph by Concetta Smith

My creativity got a boost.

Studies have shown that a walk in the forest has positive effects on the brain’s chemistry. In a big city, I can’t exactly forest-bathe every morning, so I wanted to find a serene setting that was unlike my usual rush hour commute. When day broke, I ambled among tree-lined streets and a nearby park, catching glimpses of the surrounding nature and historic architecture. Simply gazing at the colourful foliage and detailed designs of the buildings was relaxing. Because I wasn’t fixated on a set destination (like work), I felt centered in the moment.

Surprisingly, this mind-numbing activity cleared the cobwebs for a fresh start to my morning. Instead of stressing about the busy workday, I focused on the positive aspects of my life. The exercise also sparked creativity and benefited my work as a writer, which requires me to come up with fresh stories. My thoughts naturally wandered into new ideas that would later feed my productivity throughout the day and inspire creative problem solving.

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I spent less time on the toilet.

In addition to relieving stress, I also spent less time relieving myself. In other words, drinking coffee had me chained to the toilet the first half of the morning. Swapping caffeine for a walk changed all that. Since coffee is a stimulant and a diuretic, drinking a couple cups before work had me toilet-bound and subsequently feeling dehydrated. I realised I spent a large portion of my morning burdened by running in and out of the bathroom. Consequently I felt perpetually dehydrated and overly occupied with trying to replenish the fluids I had lost due to my caffeine consumption. When I replaced my coffee for a leisurely walk, I found myself peeing a lot less.

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Nothing replaces a good night’s rest.

When I embarked on this journey I thought it would be a cakewalk, but boy was I wrong! The most difficult part about the experiment was not the walking, but surrendering my morning coffee. Like most 9-to-5ers, I rely heavily on caffeine to carry me through the early morning. On normal occasions, walking boosts my mood and clears my head, but it didn’t seem to work as well if I was sleep deprived. After a long night of poor sleep, I woke up feeling groggy and grumpy. Even after an early morning walk, that listless feeling persisted throughout the afternoon.

The fact is, our bodies need sleep and there is no real replacement for rest. Although a mindful morning walk gave me steady energy and fueled my creativity, it didn’t improve my mood or increase my ability to focus if I just didn’t get enough shut-eye. The biggest revelation of this experiment was realising that I just need more sleep and have to figure out ways to get it, like going to bed earlier and turning off all digital devices at least an hour before I go to bed.

Although walking won't be replacing my coffee every day, this experiment did help me discover self discipline and a solid way to relieve stress. Instead of ruminating when I'm faced with a taxing situation, I walk for mental clarity when I want to solve a problem or get creative. It also helps me stay in shape. On occasions when I do have the energy, I'll step out and enjoy a morning stroll along with a breath of fresh air, and maybe I'll do that with a nice big cup of coffee for an even bigger boost of energy!