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Morning Walk or Evening Walk - Which is the best?

walking
Walking

Is there a perfect time of day to walk?

Research performed on body rhythms, temperature, hormonal balance level, lung function, suggests to exercise around 6 P.M. But exercise in the morning has benefits for improving metabolism for the rest of the day.


Then when to walk?

Let's see what the Dietitian say,

Exercise is essential for staying healthy and fit, whether you choose to walk in the morning schedule or the evening schedule.

It's the best option to decide on that time of the day when you can stick with the routine so it will become a habit. Choosing a time where you feel fully energized, either morning or evening, and when it's convenient for you. And that time will help you stick to your exercise routine.

If you try to plan your walking routine when it's difficult to perform because your brain isn't awake or active or, it will be a struggle to get out and walk regularly. Listen to your body's natural rhythm to determine the best time of day for your quick and active walk.

Benefits Of Walking:

1. Walking adds 6-7 yrs to your life:

According to a study given to the European Society of Cardiology Congress in the year 2015, if you add just 20–25 minutes of walking daily, you could add six to seven years to your lifespan.

The study experimented with 69 people between the ages of 30 and 60. Those who were engaged in, active walking, adapted anti-aging benefits that could gift them an additional three to seven years to your lifespan.

2. Walking increases creativity:

A study presented by Stanford researchers provided an explanation, that walking indoors or outdoors similarly boosted creative inspiration. The act of walking by yourself, and not the environment or surrounding, was the primary factor. In all creativity, levels were consistently and significantly higher for those walking compared to those who were sitting.

3. Walking better than traditional cardio:

Nate Miyaki(famous Health Author) writes, “walking gives us many of the same benefits as a traditional aerobic activity: calorie burning, lowered Blood Pressure(BP), lowered resting heart rate, lowered cholesterol, increment in  heart rate, increased capillary density(no. of capillaries per unite), increased oxygen delivery, etc.

Walking, on the other hand, does not have the drawbacks of traditional cardio like musculoskeletal injury, joint wear, and tear, muscle injury, or decreased metabolic rate. Simply put, it’s the aerobic activity we were meant to do.

4. Walking also increases the amount of blood sent to the brain:

According to the study presented at the American Physiological Society (APS) annual meeting in Chicago in 2017 shows "The foot’s impact during walking sends pressure waves through the arteries that significantly plunges and increase the supply of blood to the brain".

In the study, the researchers from New Mexico Highlands University examined the brain of 12 healthy young adults during standing upright, rest and steady walking (one meter/second).

The researchers found that though there is a lighter foot impact associated with walking compared with running, walking still produces large pressure waves in the body that significantly increase blood flow to the brain.

And the list goes on...

But when to walk, Morning or Evening?

It's very difficult to give a conclusion on what time is best for walking. Both morning and evening time have their own merits and demerits, it's totally upon you when you feel comfortable walking and which suits your routine.

Let's see the Merits and Demerits of the Morning and Evening walk:

Morning walk:

Merits 

1. The air is fresher and relatively less polluted in the morning.

2. The majority of people who exercise consistently early in the morning have a tendency to form the exercise habit.

3. Morning exercise improves your mental stability for hours.

4. In moring, Metabolism rate is raised after walking and you, therefore, burn more calories during the day.

5. Exposure to the mild morning sun gives your health a real boost. Sunlight gives you the essential "vitamin D", which is very much necessary for our body health. 

Demerits

1. Body temperature is at its lowest one to three hours before awakening, making the morning time, naturally lower energy and blood flow.

2. Because of the rigid muscles and joints in the morning, you are more prone to injure yourself.

3. Mental tensions at work are more in the morning, If you will not enjoy morning walking, you won't easily form a walking habit by choosing a morning time.

Evening walk:

Merits

1. Your muscles and joints are more flexible and warm and you are able to walk more distances and at a faster pace.

2. An evening walk helps in better digestion of dinner.

3. It will help you sleep quickly due to fatigue.

4. Perceived exertion(how hard you feel like your body is working) is low. You would be able to work out harder and much faster.

Demerits

1. A full day's worth of new plans and commitments can keep you from getting a consistent workout.

2. Pollution is more in the air in the evening than in the morning.

3. You will miss the vitamin D supply from the sun, in the evening.

Things one should keep in mind before walking:

1. Get enough rest = An unrest body will not give its 100% while rigorous activities.

2. Hydrate yourself 60-30 minutes before walking or doing the workout = The most important thing to do before performing any physical activity.

3. First, warm up a little, then walk = Warming up, make your stiff muscle loose and this will in return help to walk more distance without having fatigue.

4. Never consume alcohol before walking = As alcohol will confuse your mind, and you might strike an accident.

5. Never consume carbonated beverage before walking = Consuming carbonated beverages while walking causes problems like gas, belching, and stomach cramps.

Conclusion

Walking can only benefit if you do it on a regular basis. The best time to walk is the time that will fit best into your daily schedule so you can do it consistently.

Experts agree—it is not the time of day that matters as much as finding the righteous time which you can set aside consistently for your workouts.



References:

1.Cooper Institute, Research Quarterly for Exercise and Sports, 2002

2.https://www.sciencedaily.com/releases
Morning Walk or Evening Walk - Which is the best? Morning Walk or Evening Walk - Which is the best? Reviewed by Piyush Narayan on September 10, 2018 Rating: 5

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