An evening walk not only helps you relax and unwind but also boosts your immunity and muscular strength. It helps you destress, connect with nature, think clearly, and sleep well. If still not motivated, tag along a friend or partner to include evening walks in your daily routine and feel the difference for yourself.
Walking at night has made my brain more focused, sharpening my attention in the present moment. This is because the primary sense (for many of us, sight) takes a back seat while our other senses start to overcompensate, making you feel very alive.
Experts suggest that regular evening walks can have a positive effect on your sleep, albeit a mild one. It helps to stabilize your body by keeping a consistent sleep schedule.
However if you are planning for vigorous exercise then morning may not be good time as muscles are cold and stiff and body temperature is on lower side. Advantage of evening walk is that your muscles are already relaxed and warmed up so you can exert yourself more while feeling less tired.
While the morning walk energizes you for the day, an evening walk actually does the opposite, helping your body naturally lower cortisol levels and feel less stressed.
Taking walks regularly, whether at morning or night is a healthy habit. However, night walks have an edge over morning walks. Even a 15 minutes walk after dinner could aid digestion and help lose belly fat efficiently, says Dr Akshat Chadha, Hope and Care Clinic, Navi Mumbai.
Weight Management
An early evening walk can help you stay on track with your weight loss goals by burning calories and improving metabolism. It can also help reduce cravings, which can lead to overeating, and improve digestion, which can help your body absorb nutrients more efficiently.
Drawbacks of Morning Exercise
And there are other drawbacks to walking in the morning. Body temperature is at its lowest one to three hours before awakening, making the morning a time of naturally lower energy and blood flow. Cold, stiff muscles may be more prone to injury.
Cons for walking in the evening
However, you can cut that time down with a lighter meal. Alternatively, you may go for a walk as soon as you get home, but this will push back the time that you eat. Which may not leave enough time to digest properly before going to bed.
The ideal time would be in the morning, before having your breakfast. At this time your body is already in a calorie deficit mode, and walking can ignite the body's ability to burn fat.
Although you are tired, evening walks give you the workout that you need to keep your body healthy and fit. Your energy levels will be boosted as well (1). All you need to do is take 30 minutes to an hour of your time in the evening to have an energizing workout and clear your mind at the same time (2).
A brisk walk in the evening, for as little as 40 minutes a day, will go a long way in keeping you fighting fit and happy. So, all you need to do is take out that one hour without fail from your daily routine. Walking briskly right after a meal isn't advisable, as that can harm your body.
Night walking can be a meditative and therapeutic activity, but could cause extreme anxiety for a person who has been attacked or has other negative memories of this time of day. But for most, night walking is extremely beneficial for both the body and the mind.
Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
There is no set number of miles that is considered too much (or too little) for all walkers. However, it is wise to start with shorter walks and gradually increase mileage as fitness goals are met.
Post-dinner walks can help you better digest your dinner. Going to sleep right after eating can cause various health issues. Sleeping right after eating can affect digestion and also cause unhealthy weight gain. Walking after meals, especially dinner ensures the food is digested well.
The amount of weight you will lose by walking 10 km daily depends on various factors such as your diet, baseline weight, muscle mass, age, and metabolism. However, on average, you can expect to lose about 0.5 to 2 pounds per week by walking 10 km daily and maintaining a balanced diet.
Apart from morning hours, 4pm to sunset are ideal hours for an outdoor walk. Our body has less perceived exertion, meaning we can exert more and feel less. This makes it the perfect hour for a quick run or a brisk walk. Muscles are warm and flexible, which makes the risks of injuries lower.
Walking is a great way to lose weight. If you want to lose weight, you can begin a walking routine. Although jogging and running may burn more calories in short periods of time, walking for two hours a day can help increase the number of calories burned each day.
In order to lose 5kg in a week, you would need to create a calorie deficit of approximately 35,000 calories. This would require burning an additional 5,000 calories per day or cutting 5,000 calories from your diet each day.
Losing 4 kilograms in a month is achievable through a combination of healthy eating habits and regular exercise. Creating a calorie deficit by consuming fewer calories than you burn is essential. Focus on a balanced, nutrient-dense diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats.
Most people burn 30-40 calories per 1,000 steps they walk, meaning they'll burn 300 to 400 calories by walking 10,000 steps, Hirai says. However, this is just an estimate. Each step you take burns calories, but the exact amount is highly individualized. "Calorie burn rate can be quite variable," he says.
If you want to lose weight by walking, you have to be regular with it. Start by walking for 10 minutes every day after dinner and slowly increase your time and aim for 30 minutes a day. The benefits will depend upon the frequency and duration of exercise.