Bye-bye, treadmill: I’ve been walking at different times of the day to boost mood, sleep and metabolism — the result has been incredible

I don’t know about you, but walking on even the best treadmills to meet my daily step count doesn’t do much to boost mental stimulation or mood. Call me crazy, but staring at a gym wall doesn’t scream “exciting.” Walking outdoors right now doesn’t appeal either, given the winter freeze, but I have a dog who needs exercise (just like me), so dutifully, off I go.

As a fitness editor and personal trainer, I have been creating and testing many walking workouts and trends over the past few years; my daily walks never fail to boost mental well-being, alongside the other benefits of walking, which include improved cardiovascular fitness and stronger bones.

I’m always on the lookout for new ways to keep walks interesting, especially when it’s cold, and that’s when I decided to test walking at different times of the day. I’ve tried fart walking after meals to boost digestion and ease bloating, and a quick walk always helps with creativity before sitting down at my desk, but I haven’t really paid attention to what the time of day could do for physical and mental well-being.

Find out what I learned from walking at different times of day — and why I’m sticking with it.

Walking at different times: why does it matter?

There’s a body of research that suggests walking (especially in nature) can boost creativity. For my job, that becomes less useful in the evening, so walking in the morning or at lunchtime could bring more benefits for my work.

Alternatively, low-impact activities performed before bedtime (think yoga, Pilates, or walking) have been shown to improve sleep hygiene, while morning walks may boost energy and productivity levels, getting the majority of your recommended daily step count out of the way. Whenever you walk, your digestive system and metabolism are bound to thank you.

Then there’s light to think about. Exposure to sunshine doesn’t just help top up vitamin D levels, but also helps to regulate the circadian rhythm and increase energy and focus; it’s also great for stress and immunity. Your walks are likely to be cooler first thing in the morning and last thing at night, and we know that temperature provides mental and physical stimulus, too.

While variety can help build positive habits through exercise, for others, setting walk times improves consistency. This is something I wanted to keep in mind during the experiment, because I say to my clients every day: consistency is key.

I’ve been walking at different times of day — here’s what I have learned so far

To experiment, I removed my Coros Pace 4 sports watch (so I had no pace setting or step counting capabilities to hand), and focused on the time of day instead. Rather than saving myself for one long walk in the morning and a shorter one at night, or vice versa, I split my walks into shorter, more frequent efforts during different times.

I played around with timing in the morning, starting with a slightly earlier rising time and longer walk, or a later start time and shorter effort. Afternoon walks varied depending on what the day held, whether I had work, or when lunch breaks were taken. Finally, evening walks varied between before and after dinner or just before bed.

Daily morning walks helped me feel more energized — but I found lunchtime better for slumps

A morning walk with my dog has been crucial for boosting mindfulness; I love nothing more than to grab a coffee and take her for a long stroll before I sit at my desk. However, surprisingly, I found lunchtime walking more beneficial for breaking up my day and helping me recover flagging energy levels.

After hours at my desk, posture walking (focusing on a tall spine, open chest and an even stride) at lunchtime helped reset my focus and left me feeling refreshed and renewed when working.

That said, if I had to sacrifice one, it would still be the lunchtime walk. Sometimes, I don’t have time to take my lunch break outside, whereas morning walks help to regulate the body clock and expose you to natural sunlight. It also helps anyone clock up daily steps and kickstart the metabolism at the start of the day, before competing activities take priority.

I also noted that if I skipped a lunchtime walk, I tended to feel the afternoon slump (groggy, tired, you get the picture), but I felt more stressed if I couldn’t go for my morning walk. I have ADHD, so walking in the morning is very calming for me; when this was removed for whatever reason, I went into my day in a noticeably worse mood.

I felt less bloated and clearer headed after a lunchtime or evening walk

I recently took on a challenge called fart walking, made popular by TikTok. It involves going for a walk after food to aid digestion and kickstart your metabolism. I actually found it useful back then and noticed the benefits of walking after a meal this time around.

I chose to eat my lunch or dinner first, then head out for at least 30 minutes. It helped me avoid feeling full and sluggish at my desk, even more so than walking in the morning, which I tend to do fasted anyway.

The same goes for my focus. After an afternoon walk, I felt even more ready to tackle the rest of the day at my desk; after an evening walk, I felt wound down enough for sleep and noticed I was more relaxed than if I sat watching TV.

That said, studies show that even a short amount of time outside can release feel-good hormones and boost mood, so it's no surprise that both made me feel better.

I loved evening walks the most (even though they were freezing cold)

I'm an introvert, and I am not afraid to say I'm happiest when walking away from crowds, especially first thing in the morning or last thing at night, when the world feels more spacious and calm.

I find it difficult to switch off after work and separate my work from personal time, especially when working from home. I’ve also been trying to avoid high-intensity workouts before bedtime, so on days when after-work workouts were off the table, I ate dinner and went for a walk instead.

I didn’t know if it would make a difference, but I definitely felt calmer, more collected and ready for bed, and my sleep hygiene has improved, according to the sleep data on my Oura Ring 4, which has shown me to be more restful and efficient at night.

I sometimes put in headphones and listen to music or a podcast on walks, but more recently, I have been trying silent walking instead. I have found it beneficial for clearing my mind and processing thoughts, and I recommend giving it a try if you feel overwhelmed or anxious during the day (or night).

Verdict: Is there a best time of day for walking?

I don’t believe there is a single best time to walk, as walking at different times of the day benefits the mind and body in various ways: morning walks can boost energy and focus, afternoon walks aid digestion and banish midday slumps and evening walks may improve relaxation and sleep.

I enjoyed incorporating all three, and actually found it more manageable to hit my step count by breaking it down into chunks rather than taking more time out in one go.

It comes down to personal preference and lifestyle, and all three can benefit your health. Not only does walking boost endorphins, serotonin, metabolism and mood, but it also builds strength in your muscles and bones and increases cardiovascular fitness while calming the nervous system — all benefits that don’t rely on timing.

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