The Best Time of Day to Go for a Walk, According to Experts

Walking offers numerous mental and physical benefits, from improving cardiovascular health to boosting mood, and immunity. But when you lace up your sneakers could impact how those benefits manifest, say experts.

Benefits of Walking in the Morning

For those who prefer a morning stroll, there are several advantages. Prioritizing a walk first thing makes it less likely to be skipped due to competing demands later in the day. Exposure to sunlight in the morning can also promote better sleep quality, regardless of total daily sunlight exposure, potentially by regulating your circadian rhythm ¹.

Research indicates that morning walks can improve blood pressure, insulin concentration, and insulin resistance in individuals with metabolic syndrome ². While the impact on body composition isn’t definitive, walking in a fasted state—before breakfast—may encourage the body to utilize fat stores for energy. However, this isn’t a guaranteed outcome, as fasting can also lead to fatigue or muscle loss if protein intake is insufficient.

Pros of Morning Walks

• Ensures you prioritize and complete your walk.
• Sunlight helps regulate your circadian rhythm.
• Improved blood pressure and insulin resistance.
• Fasted exercise may help burn more fat.

Benefits of Walking in the Afternoon

If you experience an energy boost in the afternoon, that might be the ideal time for a walk. After meals and adequate hydration, you may have more energy and better nutrition to maximize your exercise. Walking after eating aids digestion, particularly beneficial for those who are pre-diabetic or have diabetes, by helping to stabilize blood sugar levels ³.

Moderate to vigorous walking, such as power walking or incline walking, has been linked to a substantial decrease in all-cause and cardiovascular disease mortality risk compared to morning exercise ⁴.

Pros of Afternoon Walks

• More energy and better nutrition.
• Aids digestion and blood sugar stabilization.
• Potential to decrease mortality risk.

Benefits of Walking in the Evening

Similar to post-lunch walks, an evening stroll can aid digestion and potentially prevent late-night snacking. However, consider how exercise impacts your sleep. One study found evening exercise advanced the sleep-wake cycle and melatonin production in “night owls,” while delaying these effects in “early birds” ⁵.

If evening walks don’t disrupt your sleep, they can be a beneficial addition to your routine.

Pros of Evening Walks

• Aids digestion and blood sugar regulation.
• May prevent snacking.

So…Which Walking Time Is *The Best*?

the best time to walk is the time you can consistently maintain. Consistency is key to building a habit and regulating your circadian rhythm. More research is needed, particularly focusing on the differences between men and women, as most studies have primarily examined male subjects. Experiment with different times to see what feels best for you.

1. Richardson, L. A. (2024). Morning sunlight exposure and sleep quality. Journal of Health Psychology.
2. (2023). Morning walking improves metabolic health. Journal of Physiology.
3. (2023). Postexercise glycemic control. Journal of Strength and Conditioning Research.
4. (2023). Timing of physical activity and mortality risk. Nature Communications.
5. (2023). The effect of exercise timing on sleep. Frontiers in Pharmacology.