Ajit Karn
The best time to walk: Regardless of when you choose to lace up your shoes, walking and general physical activity offer a number of benefits. However, you may choose to exercise at various times of the day for a variety of reasons. Explore the unique benefits and potential drawbacks of exercising in the morning, afternoon, and evening.
The Best Time To Walk
Morning Exercise
If you are an early riser, morning exercises may suit into your schedule. However, night enthusiasts may struggle with an early workout.
Benefits of Morning Exercise
There are numerous advantages to walking or exercising in the morning. A 2012 study, for example, found that after a 45-minute brisk walk in the morning, people were less attracted to images of food and more active throughout the remainder of the day. And according to a 2013 study, male cyclists have greater endurance capacity in the morning than in the evening.
Morning exercise can help you feel more energised by increasing blood flow and stimulating the nervous system. Once you become accustomed to exercising in the morning, it can become habit-forming because you begin each day in the same manner, thereby establishing a routine.
If you exercise outdoors in the morning, the air may be milder and less polluted, enhancing the benefits of being in green space.
Drawbacks of Morning Exercise
If you must walk before the sun rises, safety may be a concern. When days are fewer, it may be unsafe to walk in the early morning hours. There are additional disadvantages to walking in the morning.
One to three hours before awakening, body temperature is at its lowest, making the morning a time of naturally diminished vitality and blood flow. Muscles that are cold and rigid may be more prone to injury. To combat this, be sure to warm up thoroughly prior to engaging in a higher-intensity workout and perform moderate stretching.
Be sure to warm up thoroughly, as the body may be stiffer and more fatigued in the morning, reducing performance and potentially increasing the risk of injury.
Lunchtime Exercise
Many people break up the work day with movement away from their workspace. But others feel that it’s a hassle to change in and out of workout apparel.
Benefits of Mid-Day Exercise
If you have a sedentary job, it is highly beneficial to break up the day with physical activity. It is also a wonderful opportunity to socialise with walking companions and get away from your desk. Consider these additional advantages of adding a midday walk to your daily routine.
A brisk walk can increase blood flow to the brain, making you more alert when you return to work in the afternoon. Those who typically experience a midday lull may find this particularly beneficial. Walking or exercise also provides stress relief from work, school, or the household.
Establishing a habit of walking during your lunch break can help you develop a consistent routine. Since you are already accustomed to taking a lunch break, incorporating a walk or other form of physical activity during this time can build upon your established routine.
Drawbacks of Mid-Day Exercise
Although having an active break from work can provide a boost for the remainder of the day, there are some factors that may make midday exercise more difficult. For some individuals, changing into exercise clothes (or at least shoes) and out of wet clothes may not work.
Also, not everyone has a consistent lunch break. If your lunch break is unpredictable, you may not be able to walk for the recommended 30 to 60 minutes. If you are a stay-at-home parent or carer, it may be difficult to find time to exercise during this hectic time of day, when lunch and naps are in high demand.
Research published in 2012 indicates that COPD patients’ respiratory function declines after noon. A healthy person may not observe the difference during a casual stroll. However, the 15% to 20% difference may be felt during a vigorous exercise or by those with lung conditions.
Late Afternoon Exercise
If you routinely have leisure time in the late afternoon, this may be a good time to schedule exercise. However, it does not work for everybody.
Benefits of Late Afternoon Exercise
According to research, the afternoon is the optimal time to exercise for both performance and muscle construction. Included are resistance and endurance-type exercises.
Exercise in the afternoon may help regulate the quantity of food you desire for supper. According to research, physical activity can temporarily suppress appetite, but it has little effect on total caloric intake.
The afternoon is the time of day with the lowest perceived exertion. Therefore, you may be able to exercise harder or quicker in the afternoon.In addition, you can exercise to relieve tension after a long day at work, school, or home. Choose an activity that will help you relax. This could be walking, meditation, running, boxing, or any other enjoyable form of physical activity.
Drawbacks of Late Afternoon Exercise
In the late afternoon, many individuals experience an energy slump. And there are additional reasons why this time period may not be optimal for walking. For instance, if you use the treadmill or other exercise apparatus at the gym, it may be crowded and difficult to get the desired workout.
In addition, commitments and responsibilities can accumulate throughout the day; you may find that you are constantly forced to work late or tempted to socialise rather than exercise. After a day of work and concentration, you may feel less motivated to exercise.
If late afternoon is the best time in your schedule to exercise, but you feel less energised, consider eating a healthy snack 30 minutes prior to your workout and changing into your workout attire. Whether you exercise or not, you will develop a routine that could contribute to the formation of an exercise habit. Even starting with one day per week is a step towards success.
Evening Exercise
You might find it easier to coordinate your exercise sessions in the evening than at other times of the day. Evening exercise has advantages and disadvantages to consider.
Benefits of Evening Exercise
An evening workout may be exactly what you need to de-stress after a long, stressful day. And there are additional advantages.
Evening exercise can reduce nocturnal snacking by channelling your energy and boredom into movement. In addition, exercise can temporarily suppress appetite, reducing food cravings and the desire to eat. Obviously, if you are famished, you may wish to consume something, particularly if you engage in vigorous exercise.
Evening exercise after dinner can be a great opportunity for family bonding through healthful activity. Creating a routine of a post-dinner family walk can encourage everyone to incorporate more movement into their day. Moreover, evening exercise may help everyone sleep better.
Drawbacks of Evening Exercise
During the darker months of the year, it may be less secure to walk outdoors. If you choose to walk during this time, be sure to wear reflective clothing.
A full day’s worth of new crises and diversions can prevent you from consistently exercising. If you have trouble sleeping, you should schedule your workout earlier or merely walk at a low-to-moderate pace.
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A Word From Verywell
Walking can only be beneficial if you engage in it. Experts concur that the time of day does not matter as much as the ability to consistently set aside time for workouts. The best time to walk is the time that fits best into your schedule so that you can walk regularly. Choose a time of day that makes habit formation more likely, and strive to walk or exercise multiple times per week. It is acceptable to begin with one day and build from there.
