Walking has emerged over the past few years as a heart-healthy habit most people can adopt. But given how it can be hard to find any time for regular movement, it’s understandable to want to maximize the time you spend walking. With that, it’s fair to consider the debate of the morning walk vs. evening walk: Which is better for heart health?
As you can probably guess, any walking is better than none when it comes to your heart health. “Walking is one of the simplest and most accessible ways to strengthen the cardiovascular system,” says Sergiu Darabant, M.D., a cardiologist with Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. Regular activity, which includes walking, is linked with a drop in blood pressure, along with improved HDL (“good”) cholesterol, he points out.
Meet the experts: Sergiu Darabant, M.D., cardiologist with Miami Cardiac & Vascular Institute, part of Baptist Health South Florida; Joy Gelbman, M.D., cardiologist at Weill Cornell Medicine and NewYork-Presbyterian Hospital
“Walking can train the heart to pump more efficiently, promote weight management, and reduce stress,” says Joy Gelbman, M.D., a cardiologist at Weill Cornell Medicine and NewYork-Presbyterian Hospital. Even short walks have perks. “The greatest relative improvement occurs when someone moves from inactivity to approximately 30 minutes of walking daily,” Dr. Darabant adds.
But cardiologists say there are certain benefits of morning walks and evening walks to consider. Here’s what they want you to keep in mind when choosing the perfect walking time for you.
Benefits of morning walks
Morning walks have a few things going for them. “Morning walks can help set a healthy tone for the day, and the morning sunlight can help to set the circadian rhythm, which may improve sleep,” Dr. Gelbman says.
Some people may be more likely to go for a walk if they get it out of the way in the morning, Dr. Darabant points out. “It may improve energy, reduce stress, and establish a consistent routine,” he says. Morning walks can also be more comfortable when it’s hot out, he adds.
Benefits of evening walks
Evening walks may be better for people who feel more energized in the evenings, Dr. Gelbman says. But evening walks can be especially helpful for those who sit all day, Dr. Darabant says.
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“It provides an opportunity to decompress, manage stress, and add movement after work,” he says. Walking after dinner may also help tamp down the rise in blood sugar that happens after a meal, according to Dr. Darabant. “Research shows that post-meal exercise lowers blood-sugar spikes more effectively than exercising before eating or remaining inactive, with greater benefits when activity begins soon after the meal,” he says. (If you have trouble winding down for sleep after exercise, Dr. Darabant suggests walking earlier or reducing the intensity.)
Morning walks vs. evening walks: Which is better?
It depends on you. “There is no single best time for everyone,” Dr. Darabant says. “The ideal time is the one that fits consistently into a person’s routine.” Instead of trying to figure out the best time for your walks, he recommends focusing on your frequency, pace, duration, and long-term consistency.
Ultimately, “any time of day is great for a walk. Any steps are good steps for heart health,” Dr. Gelbman says
How to get the most out of your walks
If you want to get the most out of your walks, Dr. Darabant suggests walking regularly and gradually increasing the pace, distance, or duration. “At moderate intensity, a person should breathe faster while still being able to hold a conversation,” he says.
Dr. Gelbman also suggests moving at a “brisk” pace, aiming to walk for at least 30 minutes a day on most—if not all—days of the week. As for the best time to walk, doctors stress that it’s up to you.
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