As a die-hard Jane Austen fan, (who obsessively poured over Persuasion at the impressionable age of 13) I never miss a chance to emulate the author’s heroines. Especially the singular trait that they all seem to share—a love for leisurely walks or strolls. I love walking, long, short, or just a quick one around the block. But should one be so easily persuaded to step out for a walk every time she feels like it? Fitness experts are not so romantic about the notion. In fact, the best time to go for a walk has to be carefully considered because, when done right, it can do your body a lot of good.
The benefits of going out for walks
“Walking helps improve cardiovascular health, and depending on your age and muscle mass, you can burn up to 250-350 calories in a 5 km walk. Also, it helps produce endorphins—happy hormones, which improve your mood,” says Suman Agarwal, founder and nutritionist, SelfcarebySuman. While there’s never a wrong time to be active, certain times might be more optimal.
“Walking in a state of fasting, like before breakfast, can enhance fat burning because the body is more likely to use fat as its primary fuel source,” explains Dr Marcus Ranney, physician and founder of Human Edge. Walking on an empty stomach can help you burn through stored glycogen, which helps avoiding chronic ailments in the long run. The theme of ‘out of bed and on to the street’ can also help increase metabolism, and keep you energised throughout the day.
It’s all about getting some natural light
Busy lifestyles can mean you’re spending more time indoors. Our experts pointed out the importance of timing your daily walk so you can get the sought after ‘morning sun.’ Natural light can regulate the body’s circadian rhythm and help balance hormones like cortisol, which peaks early in the morning. Psychologically, daytime walks increase alertness and provide essential vitamin D, which is particularly important for Indians who tend to suffer from chronic deficiencies. Exposure to sunshine also promotes bone and muscle health, improves sleep patterns, improves breathing patterns and positively affects day-to-day experiences by reducing mental fog. Even a quick 10-minute post-lunch walk in the afternoon can help combat the post-lunch slump without disturbing your workflow.
Pros and cons of afternoon and evening walks
While empty stomach morning walks can come with a multitude of benefits, they may not be for everybody. “Diabetics can choose not to walk on an empty stomach since they are at risk of getting low sugar (hypoglycemia). An evening walk is better for them,” reveals Suman. She further states that afternoon walks can be beneficial for mobility, especially for people with desk jobs. Walking for just 20 minutes during the workday can improve your overall activity level.
If your goal is endurance training, walking on an empty stomach can lead to muscle injuries. So the best time to go for a walk could be in the evening, when you’ve snacked on a pre-workout treat to improve your performance.
While a 10-minute stroll after dinner can help ensure a good night’s sleep, it’s best to keep your pace to a minimum. If you have experienced trouble sleeping in the past, try to avoid exercising in the evening as it can keep your mind active for longer hours and might make it harder to fall asleep. Save the high-intensity workouts for the morning and indulge in low-intensity, slow evening walks. This can help lower adrenaline and cortisol levels too. “Aim for walks lasting over 45 minutes at a moderate pace, with your heart rate somewhere around 60% of your maximum,” concludes Dr Ranney.
Also read:
Simply walking everyday could help boost your memory. Here’s the science behind it.
The 5 main benefits of walking after eating
Daily activities like walking and dancing can positively impact the brain
