Walking at any time of day benefits overall health and reduces the risk of chronic diseases like cardiovascular disease, type 2 diabetes, and cognitive decline. However, walking at a specific time offers unique advantages depending on individual health and fitness goals.

Morning

Weight management and fat burning: Regular morning exercise before eating or drinking anything promotes more efficient fat burning than exercising later in the day after meals. Therefore, walking at this time is beneficial for those struggling with obesity.

Increased blood flow to the brain: Morning walks can also offset the negative effects of prolonged sitting by boosting blood flow to the brain in older adults who are overweight or obese.

Improved alertness: Walking in the morning increases cortisol levels, a hormone that plays a vital role in alertness.

Better sleep: Exposure to morning light also regulates the release of melatonin, a hormone that influences sleep, promoting better sleep at the end of the day.

Walking offers numerous health benefits. Illustrative photo: Hoang Giang

Walking offers numerous health benefits. Illustrative photo: Hoang Giang

Midday/Afternoon

Reduced sitting time: Walking helps reduce sedentary time and increase daily activity levels.

Balanced blood sugar: A walk after lunch can help balance blood sugar levels. Research indicates that getting up and walking after a meal impacts blood glucose, potentially preventing mild inflammation and cardiovascular disease.

Improved mood: Mood is also positively affected by midday or afternoon walks, especially in green spaces or natural settings. Studies suggest that individuals who walk in green spaces during the day experience lower levels of stress, anxiety, anger, fatigue, and depression.

Evening

Stress reduction: Evening walks can alleviate stress and pressure, promoting relaxation. People tend to be more stressed at the end of the day than at the beginning. Other potential benefits include reduced anxiety and depression, lower blood pressure, regulated blood sugar after dinner, and improved lipid and inflammation markers.

While walking isn't the most effective way to build muscle, it engages leg muscles and activates the core. This activity can burn calories, support fat loss, increase lean muscle mass, and maintain flexibility.

The best way to determine the ideal walking time is to consider personal goals and schedules. Choosing the right time helps establish a consistent exercise routine. Regardless of the time, walking boosts overall physical activity, improves cardiovascular health, reduces the risk or severity of chronic diseases, enhances immune function, and slows the aging process.

Anh Ngoc (Verywell Health)