If you’re anything like us, your habits are ruled by time. 7am: time to brush your teeth; 9am: stick the kettle on; 1pm: lunch; 3pm: a cup of herbal tea or a last-ditch coffee; 6pm: gym time; 11pm: teeth – again. 

While some things are time-dependent, however, walking is one activity that’s good for you whenever and however you do it. Whether you choose to go for a long stroll in the morning, plug in your fold-out treadmill while you’re on mute in afternoon meetings or prefer to bookend your day with an evening constitutional, walking can increase your lifespan, boost your mood and improve your bone health.

But if we’re interested in really getting the most out of our walks, is there a ‘best’ time to get those steps in? 

It depends on your schedule, says Liz Benjamin, personal trainer and founder of Circuit Society Bayswater: “If your goal is to start the day with more energy, a morning walk can be a great choice. It helps wake up your body and mind, improves focus and sets a positive tone for the day ahead.”

Feeling sluggish in the afternoon? Going for a walk could help boost your energy levels and provide a mental break. 

“Lastly, an evening walk can be a fantastic way to unwind, relieve stress and promote relaxation before bed,” Benjamin says. 

The benefits

Aside from the physical changes you might see after adopting a walking routine, there are also mental health benefits to consider – especially if you get out of the house before breakfast.

You might find that an early-morning blast of air increases focus, decreases work anxiety and offers you an opportunity to get your creative juices flowing.

Rather than rushing around or bed rotting, a morning walk exposes you to natural sunlight early on – essential for balancing your circadian clock and promoting good sleep later on.

The disadvantages

While the benefits of fasted training are science-backed, exercising on an empty stomach first thing doesn’t suit everyone.

“If you suffer from blood sugar-related problems, intense activity in a fasting state could cause your levels to drop too rapidly, as your body might struggle to give you consistent energy to do the activity,” explains Vidushi Binani, nutritionist and founder of Cafe Volonté.

To prevent these peaks and dips, Vidushi recommends eating one portion of fruit for an instant sugar release before you head out. 

“For a longer walk, pair the fruit with a small handful of nuts, seeds or a small spoon of peanut butter to give your body a more consistent release of energy,” she adds. If you’re short on time or don’t feel up to eating first thing, you might be better off saving that walk until later in the day.

The benefits

According to Benjamin, a walk around noon “re-energises you and can improve your productivity” for the second half of the day.

There’s plenty of evidence to suggest that spending your lunch break on the move can improve both your happiness at work and the quality of your output. Research in the British Journal Of Sports Medicine has found your decision-making improves after exercise, compared to eating lunch at your desk.

The disadvantages of a midday walk

But here’s the thing, Binani doesn’t recommend going for a lunchtime walk instead of eating lunch: “I would never suggest skipping a meal to do a walk in the middle of the day as it’ll be difficult for your body to sustain exercise late in the day.” 

We also know that eating in front of our laptops isn’t that great for digestive health. You’re best off splitting your break into two: 30 minutes to prepare and eat lunch, and a 30-minute walk. Even a 10-minute walk after eating has been found to help stabilise blood sugar levels. 

The benefits

Incorporating a pre-bedtime walk into your daily routine can signal to your body that it’s time to wind down and prepare for sleep, helping to regulate your sleep-wake cycle, says Dr Ana Brito, a certified expert somnologist by the European Sleep Research Society. 

It’s also just a great way of decompressing from the day. Rather than stewing on the way in which that colleague spoke to you, the horrid journey home or the annoying way your housemate stacks the dishwasher, head out for a mind-clearing walk. It’ll leave you feeling calmer and less worked up.

The disadvantages

It’s important to note that vigorous exercise close to bedtime can interfere with sleep by elevating your heart rate, body temperature and adrenaline production – all of which is counterproductive when you’re trying to wind down for the evening, says Dr Brito.

“If you prefer walking at night, make sure it’s a leisurely walk and try to do it at least an hour or two before you plan to sleep,” Dr Brito suggests.

From a safety perspective, walking outdoors at night poses potential safety risks especially in poorly lit or unfamiliar areas, so consider walking in well-lit places or with someone else to keep you company. 

Liz Benjamin recommends the following tips for finding the best walking routine to suit your routine:

• Assess your schedule and find pockets of time that you can dedicate to walking. Think about making them into actual in-calendar appointments, as you would a meeting. 
• Choose a walking route that you find enjoyable and stimulating – and yes, this can tie in with your commute: “It could be through a park on the way to or from work,” says Benjamin.
• Try giving walking intervals a go; these are especially useful when you’re short of time. That might mean walking slowly for five minutes as a warm-up, then alternating between a minute of speed-walking and two minutes of leisurely strolling.
• Listen to your body and adjust your walking routine as needed. If you’re feeling fatigued, take rest days or modify the intensity to avoid overexertion.

Remember that consistency is the most important thing here. “Find a routine that fits your lifestyle, keep it enjoyable and make it a regular part of your day,” Benjamin says.

Images: Getty