The internet is full of body hacks, miracle mornings and convoluted ways to supercharge our days.

It is easy to think that unless you can rise before dawn and mediate and write and do yoga and take an icebath and do a 10km run, then you might as well not bother.

But what if there was a simple way that is also free, quick, can be done anywhere and requires no special skills – or even special clothes? The benefits of an early morning walk are enormous:

1. Energy boost

Even a short walk boosts your energy. In fact, one study showed that 10 minutes of walking up stairs was more energising than a cup of coffee.

2. Mood boost

Regular walking (even just for 20-30 minutes) will reduce stress and symptoms of anxiety and depression.

3. Heart health

Walking for 30 minutes a day can reduce your risk of heart disease by 19 per cent.

4. Mental clarity

A study of older adults found a morning walk increased cognitive function. Other research shows a walk outside boosts creativity.

5. Better sleep

Exercise in the morning promotes better sleep than exercise later in the day.