Morning or Evening Walk: Which Is Better for Weight Loss?

Walking has become an essential routine to stay fit and prevent serious health problems like diabetes, hypertension, and cardiovascular diseases. Walking is also considered a relaxing and easy approach to losing weight and improving mood. While walking replaces less strenuous activities, the age-old question of morning and evening walks continues to intrigue fitness enthusiasts. So, in the morning vs evening walk debate, here are all the pros and cons to help you decide which one is best for your weight loss goals.

What is a morning walk?

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

Is a morning walk good for weight loss?

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

1. Increases metabolism and energy

Exercising early in the day kick-starts 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 alert 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 burn. According to a 2014 study published in the Journal of Exercise Nutrition and Biochemistry, it helped burn fat and reduce waist circumference in obese women.

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 like to snack but also want to shed pounds, taking a morning walk could help 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 can help you gain mental clarity and focus throughout the day. A recent study published in the British Journal of Sports found that older people who started their day with a morning walk performed better cognitively than those who remained inactive.

2. Strengthens muscles

Walking can help strengthen your leg muscles. To get the most benefits, walk at a moderate to brisk pace. “Try to include variations like climbing stairs, walking up and down hills, or walking on an incline on a treadmill. To tone your muscles, use leg-strengthening activities like squats and lunges several times a week,” the expert suggests.

Read also: Walking Uphill to Lose Weight: Why and How to Get Started

What is an evening walk?

An evening walk is an easy walk done late in the day, usually after sunset. 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 benefits, evening walks can also be effective for weight loss. Here’s how:

1. Helps burn calories

Walking, like any other exercise, burns calories. An evening walk can help you burn more calories throughout the day. A study published in the Journal of Diabetes Care found that evening exercise helps you lose weight and protects you from a variety of health problems.

2. Aids digestion

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

3. Reduces cravings

If you love to eat and watch movies non-stop late at night, starting an evening walk will not allow you to pack on all the calories. Going for an evening walk can also help you manage late-night cravings or snacking.

Read also: Not a Morning Person? Try Night Walks to Lose Weight

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 carbohydrates. 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 control it. According to a study published in the Nutrients Journal, the timing of a walk affects postprandial glycemia, or blood sugar levels after a meal. The data indicate that a short walk after a meal lowers blood glucose levels more than walks before a meal.

2. Improves sleep

“Adequate sleep is necessary because your body needs rest. Sleeping poorly or insufficiently could be harmful to your health. A daily evening walk promotes relaxation and better sleep, while reducing stress,” explains the expert.

3. Keep stress at bay!

After a long day, there’s nothing like a walk to clear your mind and unwind. Evening walks help you work out muscles that you don’t use much during the day. A 10-minute walk can help 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 or Evening Walk: Which Is Better for Weight Loss?

Morning walks can boost your metabolism, control hunger, and increase energy. Evening walks can help burn calories, improve digestion, and relieve stress. However, the best time to walk depends entirely on your daily routine. Consistency is key, so pick a time of day that you’re most likely to stick to and stick to it. Also, remember that any type of physical activity, including walking, is great for weight management when paired with a balanced diet. So walking is beneficial whether you do it in the morning or at night.