There’s no one universal best time to walk. However, there are some benefits of walking at specific time windows depending on your personal health goals. For instance, if your goal is to support your long-term cardiovascular health, walking will benefit you no matter what time of day you stroll. But if you’re aiming to regulate your circadian rhythm and improve your sleep, you may reap greater rewards if you walk in the morning. (Stay tuned, as we’ll cover the benefits of walking during various time windows in detail below.) That said, getting your steps in is almost always a good idea, regardless of what the clock says. “No matter what time of day you choose to walk, there are numerous mind-body benefits, and any amount of movement is better than none,” says clinical psychologist, registered dietitian, and fitness expert Supatra Tovar, PsyD, RD.
Generally, there are an impressive number of benefits to walking, including:
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Boosting energy levels
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Improving sleep quality
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Elevating mood
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Reducing stress
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Aiding digestion
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Regulating blood sugar
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Promoting circulation
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Supporting weight goals
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Promoting cognitive health benefits
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Facilitating active recovery and complementing other forms of fitness
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Lowering risk factors for cardiovascular disease
Some benefits of walking are also more specific to the timing of other events, such as when you eat. “If improving digestion is the goal, walking after meals is ideal,” Tovar says. “A light post-meal walk can aid digestion, help with nutrient absorption, and reduce bloating and discomfort.”
Walking In the Morning
Walking in the morning, specifically, can help you reap a variety of diverse benefits—including but not limited to regulating your circadian rhythm and supporting weight management.
Great for: Regulating Circadian Rhythm and Improving Sleep
“Morning is the ideal time to walk for better sleep and more energy because exposure to morning light triggers a surge of cortisol, the alert hormone, which helps you feel energized,” says certified pediatric and adult sleep consultant Kelly Murray. “Morning light also programs your body to release melatonin, the sleep hormone, around 12 hours later to ensure better sleep quality.”
Great for: Supporting Weight Management
If your goal is to manage your weight, morning walks may also be beneficial. “Walking in the morning, especially in a fasted state, can help some people burn fat more efficiently,” Tovar says. “It jumpstarts your metabolism and sets a healthy tone for the rest of your day.” (Remember, though, that fasted cardio may not be right for everyone.)
Consistent morning exercise may help increase workout frequency and enhance weight management in adults with obesity, according to a 2020 review in Exercise and Sport Sciences Reviews.
Great for: Staying Comfortable Outside
Some people—namely those who like getting outside—may prefer to walk in the morning for the sake of comfort, says Alexander Rothstein, a certified exercise physiologist and the program coordinator of exercise science at the New York Institute of Technology.
Morning and pre-rush hour walks will typically offer cooler temperatures, less traffic, and less pollution, Rothstein explains. While he admits that these won’t be major factors for everyone, those with asthma or COPD may stand to benefit the most from walking when and where the air is likely to be cleaner.
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