When Is The Best Time To Walk For Health?

Walking is a simple and effective way to begin improving your health. Among its many benefits are boosting cardiovascular fitness, enhancing mental clarity, and assisting with weight loss or maintaining a healthy weight. But one thing you may be wondering is: when is the best time to take a walk for the greatest health benefits? ​

Walking at any time is great for your health, but depending on your health goals, daily schedule and personal preferences, some times of the day may be more beneficial for you than others. Here I’ll give you all the information you need to build a walking routine that works for you.

Morning Walk Benefits

My personal preference is to start each day with a walk, because it sets a positive tone for the rest of my day by boosting my energy and giving me a sense of accomplishment. Here are some of the reasons why you may find it beneficial for you:

1. Morning Walks Boost Energy Levels: A morning walk stimulates your circulation, which delivers oxygen and nutrients to your muscles and brain. This can help you feel more alert and energized throughout the day.
2. Morning Walks Enhance Mood: Morning light exposure increases serotonin levels, improving your mood and reducing stress. It’s also a natural way to combat morning grogginess and start the day with positivity.
3. Morning Walks Encourage Consistency: Walking in the morning can be easier to stick to because there tends to be fewer distractions compared to later in the day.
4. Morning Walks Support Weight Loss: A morning walk on an empty stomach may help your body burn stored fat for energy, which can help to boost weight loss.

Evening Walk Benefits

For some people, walking in the morning can be challenging. In this case, an evening walk may be a better bet. Here are the benefits of scheduling your walk for evening instead:

1. Evening Walks Improve Digestion: Walking after dinner aids in digestion, which can reduce bloating and discomfort.
2. Evening Walks Reduce Stress: Day-to-day stress can make it difficult to maintain your fitness routine. Evening walks provide an opportunity to unwind after a long day, promoting relaxation.
3. Evening Walks Regulate Blood Sugar: A post-dinner walk can help lower blood sugar levels by enhancing insulin sensitivity, making it particularly beneficial for individuals with diabetes or those at risk.
4. Evening Walks Promotes Better Sleep: Physical activity in the evening can help relax your body and prepare you for a restful night’s sleep.

So, Is It Better to Walk in the Morning or Evening?

It really depends on your goals, schedule, and personal preferences. Both morning and evening walks have their advantages. Morning walks may be ideal for those who prioritize mental clarity, energy, and weight loss. Evening walks are better suited for stress relief, digestion, and managing blood sugar levels. You can also do both if you choose. Ultimately, the best time to walk for health benefits is the time you can consistently commit to.

Walking After Meals: Benefits for Insulin and Blood Sugar

Walking after meals, especially after dinner, has been shown to positively affect insulin and blood sugar levels. If you’re diabetic, pre-diabetic, or have other metabolic health concerns, you may be better off scheduling your walks for after your meals. Here’s why:

1. Enhances Insulin Sensitivity: Working out your muscles after eating helps your muscles to absorb glucose more effectively, which reduces your body’s demand for insulin. This can prevent blood sugar spikes and improve overall metabolic health.
   
2. Improves Digestion: A light walk after meals stimulates gastrointestinal motility, which helps food move through your digestive tract more efficiently.
   
3. ​Supports Weight Management: Walking after meals prevents the body from storing excess glucose as fat, which can help maintain a healthy weight.

How Long Should You Walk After Meals?

For optimal benefits, aim for a 10-20 minute walk at a moderate pace about 30 minutes after eating. This will give your body time to start digesting without being overwhelmed by physical activity.

The Bottom Line

The best time to walk for health benefits depends on your lifestyle, preferences, and goals. Starting your morning with a walk can boost your energy for your day, while evening walks provide relaxation and aid digestion. 

Walking after meals is particularly beneficial for improving insulin sensitivity and blood sugar control. By incorporating consistent walks into your routine and following these tips, you can enjoy the many physical and mental health benefits that walking has to offer.

Need help planning your walking routine? Schedule a coaching consultation & I'll help you out!

Resources

1. Centers for Disease Control and Prevention. Physical Activity Basics. CDC. Accessed January 14, 2025. Available from: https://www.cdc.gov/physicalactivity/basics/index.htm
2. Aune D, Norat T, Leitzmann M, et al. Physical activity and the risk of type 2 diabetes: A systematic review and dose-response meta-analysis. Diabetologia. 2015;58(12):2527-2545. doi:10.1007/s00125-015-3751-0
3. Oikawa SY, Holloway TM, Phillips SM. The Impact of Step Reduction on Insulin Sensitivity. Sports Medicine. 2019;49(5):775-784. doi:10.1007/s40279-019-01089-x
4. Harvard Health Publishing. Why Walking is the Most Popular Form of Exercise. Harvard Medical School. Accessed January 14, 2025. Available from: https://www.health.harvard.edu/exercise-and-fitness/why-walking-is-the-most-popular-form-of-exercise
5. Mayo Clinic Staff. Walking: Trim Your Waistline, Improve Your Health. Mayo Clinic. Accessed January 14, 2025. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261
6. Colberg SR, Sigal RJ, Yardley JE, et al. Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care. 2016;39(11):2065-2079. doi:10.2337/dc16-1728
7. NHS Inform. Walking for Health. National Health Service. Accessed January 14, 2025. Available from: https://www.nhsinform.scot/healthy-living/keeping-active/walking-for-health​