This is the best time of day to go for a walk

Your guide to an optimised stride

This is the best time of day to go for a walk. Image: Getty

Stepping into a healthier lifestyle is a walk in the park with this low-impact exercise. Yet, one can't help but wonder: is there an optimal time to get those steps in?

Are you lacing up for a walk? Whether it's your signature "hot girl walk", the contemplative "silent walk", the fiery "grumpy girl stomp", or simply your good ol' classic stroll (sans TikTok rebrand) - walking is the perfect exercise that promises a parade of benefits, minus the sweat! 

Walking is not only good for your body but also good for your brain, so think again if you thought walking was only good for toning. It also rejuvenates the mind, builds connections that improve memory, and even gives our brain a youthful rewind. 

However, here's where the plot thickens: the timing of your walk could be your game-changer if you're looking to optimise those benefits. Morning, midday, or evening - each time of day has unique perks and quirks. 

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Are you a morning walker?

A morning walk sets you up for the perfect day ahead. Not only will other morning walkers offer you a "good morning" as you pass by (shocking, I know), but the early morning sun acts as a catalyst for mental clarity, boosting focus and alleviating the work-related stress you brought home with you the night before and bracing yourself for in the coming day.

In addition to getting your creativity going, morning walks anchor your circadian rhythm through exposure to early daylight, essential for improved sleep. If walking on an empty stomach spells disaster for your energy levels, a light pre-walk snack can help you strike the right balance. 

Getting bright morning sun can help reset your circadian rhythm. Image: Getty

Are you a midday walker?

Using your lunch hour to get some exercise improves your mood and makes you a productivity powerhouse for the rest of the day. According to research published in the British Journal of Sports Medicine, incorporating movement into your break can increase your decision-making skills, significantly improving the sedentary alternative of desk dining.

But don't stroll instead of eating a nutritious meal. Divide your break and devote the other half to a good dinner and a refreshing walk. Even a 5-minute post-lunch walk can help reduce bloating by improving digestion, lowering blood sugar, and aiding in fat breakdown.

Walking at lunch can help you avoid that 3pm afternoon slump. Image: Getty

Are you an evening walker?

Making an evening walk a regular habit is a great way to unwind from your day's stressors so they don't follow you onto the pillow or in your dreams. A walk in the dark also serves as a gentle nudge to your body to transition into relaxation and slumber mode.

Consider taking your evening walk a few hours before bedtime to maximise the calming effects. This helps to avoid the stimulation often associated with exercise, such as an accelerated heart rate and increased adrenaline levels, which might interfere with your attempts to sleep. Remember to always prioritise your safety! Stick to a well-lit, familiar route and walk with. a friend or partner. 

Pounding the pavement before bed can help silence those ruminating evening thoughts. Image: Getty

How to elevate your walking workout

Here are some tips for turning your walks into more enriching workouts that address physical and mental wellbeing.

Prioritise Step Count

Aim for at least 10,000 steps every day. Although the figure has now been debunked as being chosen at random, research suggests that taking 7,000 steps a day, especially after age 40, can potentially cut the risk of premature death in half.

Play with tour Pace

While a leisurely walk has advantages, incorporating moderate to vigorous bursts in your pace can significantly increase the benefits, develop an awareness of different speeds and include a range into your routine.

Intensify with Terrain

Up the intensity of your walks by heading straight for hills or climbing stairs. These additions not only escalate your cardiovascular workout but also incorporate resistance and functional training into your routine.

Connect with Nature

If carving out time in your day for meditation seems challenging, turn to meditative nature walks instead. These excursions serve a dual purpose: promoting fitness while providing a serene, mood-enhancing meditative escape.

Originally published as This is the best time of day to go for a walk