Walking has become an essential routine for staying fit and preventing serious health conditions such as diabetes, hypertension, and cardiovascular disease. Walking is also considered a relaxing and simple approach to lose weight and improve your mood. While walking substitutes for less labour-intensive activities, the age-old argument between morning and evening walks continues to intrigue fitness freaks. So, in the debate of morning vs evening walk, here are all the pros and cons to help you decide which one is better for your weight loss goals.

What is a morning walk?

“A morning walk is a simple but effective way to start the day. It involves taking a stroll outside, usually in the early morning. This daily routine has been valued for generations due to its multiple health benefits. Morning walks provide a holistic approach to your well-being, boosting energy levels and mood, as well as assisting with weight management and stress reduction,” says fitness expert Yash Agarwal.

Is a morning walk good for weight loss?

Morning walks can be a potent tool in your weight loss journey. Here’s how:

1. Boosts metabolism and energy

Engaging in physical activity early in the day kickstarts your metabolism, helping you burn calories more efficiently throughout the day. According to a study published in the Journal of Environmental Psychology, people who walked for 20 minutes outside felt more vibrant and energetic than those who walked for 20 minutes indoors.

2. Helps burn calories

Walking, even at a moderate pace, burns calories. The more you walk, the more calories you expend. According to a 2014 study published in the Journal of Exercise Nutrition and Biochemistry, it helped burn fat and reduced waist size in obese women.

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3. Helps control appetite

“Morning walks can help regulate appetite hormones. This can lead to reduced cravings and healthier food choices throughout the day,” says the expert. So, if you love munching on but at the same time want to shed kilos, following a morning walk might help to reduce cravings throughout the day.

Other benefits of morning walk

Here are some of the potential benefits of a morning walk:

1. Improves mental health

A morning walk may help you gain mental clarity and help you concentrate throughout the day. A recent study published in the British Journal of Sports discovered that older people who began their days with a morning walk performed better cognitively than those who stayed inactive.

2. Strengthens muscles

Walking may assist in strengthening the muscles in your legs. For optimal benefits, walk at a moderate to robust speed. “Try to include variations like climbing stairs, walking up and downhill, or walking at an inclination on a treadmill. To tone your muscles, use leg-strengthening activities such as squats and lunges several times each week,” suggests the expert.

Also read: Walking on an incline for weight loss: Why and how to get started

What is an evening walk?

An evening walk is an easy walk taken late in the day, usually after the sun has set. It is a normal practice that helps you relax, exercise, and unwind after a long day. Evening walks are often relaxing and can be enjoyed alone, with family, or with friends.

Is an evening walk good for weight loss?

While morning walks have their perks, evening walks can also be effective for weight loss. Here’s how:

1. Helps burn calories

Walking, like any other physical exercise, burns calories. An evening walk can help you burn more calories for the day. A study published in the Journal of Diabetes Care found that evening exercises help you lose weight and protect you against a variety of health issues.

2. Aids in digestion

“Walking after dinner can help stimulate digestion and prevent indigestion. Also, potentially helps to prevent weight gain. This can contribute to better nutrient absorption and potentially prevent overeating,” says the expert.

3. Reduces cravings

If you love to eat and binge-watch movies late at night, starting an evening walk will not let all the calories pile on. Going for an evening walk may help to manage late-night cravings or snacking as well.

Also read: Not an early bird? Try night walks for weight loss

Other benefits of an evening walk

Here are some notable benefits of an evening walk.

1. Regulates blood sugar

After eating a meal, a person’s blood glucose levels rise, especially if the meal contains a lot of carbs. This is a temporary increase in blood sugar. In a person who does not have diabetes, the body produces insulin. Insulin lowers blood sugar and helps keep it under control. According to a study published in the Nutrients Journal, the timing of a walk influences postprandial blood glucose, or blood sugar levels after a meal. The data indicate that a brief walk after a meal decreases blood glucose levels more than walks before a meal.

2. Improves sleep

“Proper sleep is necessary because your body needs rest. Sleeping poorly or insufficiently might be harmful to your health. An evening walk every day promotes relaxation and better sleep while reducing stress,” explains the expert.

3. Keep stress at bay!

After a long day, nothing beats a walk to clear your thoughts and unwind. Evening walks help you to exercise muscles that you do not utilise much during the day. A 10-minute walk can help to calm your body and mind while also reducing stress and anxiety, according to a study published in the journal Health Promotion and Perspectives. Even a 30-minute walk will leave you feeling refreshed and rejuvenated. Walking in the evening also has the added benefit of improving your mood.

Morning vs evening walk: Which is better for weight loss?

Morning walks can increase metabolism, control hunger, and boost your energy. Evening walks help you burn calories, improve digestion, and relieve stress. However, the best time to walk completely depends on your daily routine. Consistency is key, so select a time of day that you are most likely to stick to and follow that. Also, remember that any sort of physical activity, including walking, is excellent for weight management when accompanied by a balanced diet. So walking is beneficial, whether you do it in the morning or evening.