What is the best time to walk every day? | Fitness News

In the quest for a healthier lifestyle, the debate between morning and evening walks often takes center stage. But here’s the truth: there’s no one-size-fits-all answer. The best time for your daily stroll depends on your unique schedule and lifestyle, making your decision less about the clock and more about fitting wellness seamlessly into your day.
Miten Kakaiya, fitness coach and founder, Miten Says Fitness, emphasised that just like High-Intensity Interval Training (HIIT) may not be the universal key to long-term health, the timing of your walks doesn’t have a definitive right or wrong. “It’s about incorporating a beneficial activity without adding stress to your routine,” he told indianexpress.com.
Walking, a low-impact exercise, can be seamlessly integrated into your daily routine without imposing on your already hectic schedule. The key is to choose a time that aligns with your lifestyle, be it the brisk morning air or the calming evening breeze. Kakaiya underlined the importance of avoiding the extreme stress that could be induced by rigid fitness regimens, as it might impact not only your physical health but also your mental well-being and your relationship with your body. “Hence, the time of day for your walks should complement, not complicate, your life,” said Kakaiya.
Walking barefoot, as and when possible, brings in sensory integration for elders and children. Additionally, children develop a good arch if given more opportunities to walk barefoot and let the gravity sensors in the feet educate the child for a good, balanced stride and posture, explained Dr Karthiyayini, head, wellness and well being at Columbia Pacific Communities.
Your body loses vital nutrients required for optimal operation when you drastically reduce your weight. (Source; Freepik)
According to Dr Karthiyayini, our body clock works by the circadian rhythm, requiring more muscle strength for any activity after 2.30 pm. “It is when our body clock works well for best coordination and better responsiveness, and by 5 pm, we are at our best cardiovascular efficiency and muscle strength,” said Dr Karthiyayini.
She explained that our physiology supports walking in the evening, which is better and requires less effort. “But environmental pollution makes it difficult due to the heavily polluted air later in the day. Since the pollutants settle down by night, there is less pollution in the early morning, making walking in the morning more beneficial than walking in the evening,” said Dr Karthiyayini.
To break away from the morning versus evening conundrum, Kakaiya suggested viewing walks as a continuous activity spread throughout the day. “This approach not only ensures that you burn calories consistently but also helps manage weight more effectively. By increasing your daily step count, you reduce the risk of all-cause mortality, promoting holistic health,” said Kakaiya.
What are some factors that should be taken into consideration before an elderly individual starts walking?
Age is an important criterion, where any existing comorbidities in their health could be a setback. For example, if one has high blood pressure (BP), there is a physiological rise in the BP during early morning hours, so the individual must not walk too early, specifically if their BP is not regulated, said Dr Karthiyayini.

During winter, individuals with high BP must avoid early morning walks. “Elderly people should step out only when the climate is not too chilly. Hence, it is better to start the morning walk after 8 am to benefit from the morning sunlight, and evening walks should happen around 4.00 to 4.30 pm to get the most beneficial dose of vitamin D, added Dr Karthiyayini.


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