What Are the Health Benefits of Walking at Specific Times of Day According to Experts?

A common trait among many people is a love for leisurely walks, whether long, short or just around the neighbourhood. While walking is generally good for you, fitness experts suggest that the timing of your walks can significantly impact their benefits.

Walking has many advantages. A 5 km walk can burn between 250-350 calories, enhance cardiovascular health, and release endorphins, the "happy hormones" that improve your mood. However, the timing of your walks can make them even more effective.

Walking before breakfast, in a fasted state, can increase fat burning as your body uses fat as its main energy source. This routine can help deplete stored glycogen and prevent chronic illnesses. Additionally, starting your day with a walk can boost your metabolism and keep you energized.

Catching natural light during your walk is also beneficial. Busy schedules often keep us indoors, but our experts recommend scheduling your daily walk to soak up the morning sun. Exposure to natural light helps regulate your body's circadian rhythm and balances hormones like cortisol, which peaks early in the morning. Daytime walks also provide essential vitamin D, improve bone and muscle health, enhance breathing, and improve sleep patterns. Even a short 10-minute walk after lunch can combat the post-lunch slump without disrupting your work.

Afternoon and evening walks have their own benefits and drawbacks. Morning walks on an empty stomach may not suit everyone, especially diabetics, who risk low blood sugar levels. Suman suggests that evening walks might be better for them. Afternoon walks can enhance mobility, especially for those with sedentary jobs, and a 20-minute walk during the workday can boost overall activity levels.

If you're focused on endurance training, walking on an empty stomach could lead to muscle strains. In this case, evening walks, especially after a pre-workout snack, might be ideal. A 10-minute stroll after dinner can promote better sleep, but it's best to keep the pace leisurely. If you've had sleep issues, avoid evening exercise as it might keep your mind too active. Save high-intensity workouts for the morning and opt for low-intensity evening walks to reduce adrenaline and cortisol levels.

In summary, aim for walks lasting over 45 minutes at a moderate pace, with your heart rate around 60% of its maximum, to reap the most benefits. Whether you prefer morning, afternoon, or evening walks, adjusting the timing and intensity can make a big difference in how walking impacts your health.

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