There is no evidence that the time of walking or exercise is related to an increase in burning calories , but choosing a specific time to exercise may make it a daily routine easier to adhere to, [1] and one very small study published in the International Journal of General Medicine 2011 to walk immediately after eating contributes to weight loss more, but these results difficult to generalize because of the small sample size involved in the study, [2] it should be noted that the practice of aerobic exercise time is only one factor of several factors that affect the Exercising, such as the intensity and duration of the exercise. [3]
What is the best time to walk?
As mentioned previously, there is no specific time for walking, but it depends on the preferred time for each person, which helps him to keep exercising, and walk constantly, [4] Despite that, some times for walking may be distinguished from other times with some advantages, and the following An explanation for this:
morning walk
Some people prefer to exercise in the morning, because their feeling of lethargy and fatigue increases in the afternoon, and their desire to do physical activities decreases, [3] A study published in the Journal of Medicine and science in sports and exercise in 2012 indicated that exercising High or moderate intensity, such as walking in the morning for 45 minutes may reduce the desire to eat, and increase physical activity during the day in general, [5] and walking in the morning may increase the ability to focus, and make the mind more clear and accurate; A study published in the British Journal of Sports Medicine in 2018 indicated that walking in the morning helps improve memory and executive functions in older people who are overweight or obese. [6] [7]
But it should be noted that intense exercise on an empty stomach may push the body to use muscle mass for energy, so it is necessary to eat a protein- rich breakfast before exercising in the morning, [3] As for people who cannot wake up early, they may They face difficulty in committing to morning exercise, and therefore they are advised to choose the most appropriate time for them. [4]
Evening walk
For temperate regions, exercising for a short period in the evening may be better than exercising in the morning; This is because muscle contractions rise in the afternoon, which makes them more powerful, and increases the efficiency of athletic performance. As for hot areas, muscle contractions and efficiency are better in the morning; This is because the body temperature is at its lowest levels, and exercising for a long time is not affected by the time difference in the temperate regions, so that the efficiency remains the same at all times, but the hot weather may reduce the ability to exercise for a long time, according to a study published in The Scandinavian Journal of Medicine & Science in Sports 2010, [8]Despite the benefits of evening sports, it may lead to a decrease in the body's desire to sleep; This is because it contributes to raising the temperature and increasing the heart rate. [1]
Walking after or before eating
Practicing sports appropriate for a person's age and conditions helps improve his health in general, regardless of when he decides to exercise it, whether it is before or after eating, [9] despite that, walking for short, intermittent periods after eating may contribute to controlling Postprandial hyperglycemia levels in the blood after eating in elderly people with diabetes , according to a study published in Diabetes Care in 2013, [10] and walking before food may help control blood sugar in people. People with insulin resistance , as shown by a study published in the journal Diabetologia in 2014, and it was conducted on 9 people. [11]
Tips to increase walking during the day
Including exercise in the daily task plan is one of the most effective ways to lose weight and maintain its loss, and here are some tips that make walking a daily routine: [12] [13]
Gradual increase in the time spent walking, for example, if it is difficult to walk for 30 minutes continuously, this period can be divided into 10 minutes three times during the day.
Park the car away from the door, whether it is in the grocery, workplace, or places of recreation and entertainment, as it is recommended to park as far as possible from the door.
Using the stairs instead of the electric elevator, because using them helps to complete the exercise that maintains the health of the heart and blood vessels.
Walking during the lunch break at work, as the use of ten minutes of the time allowed for lunch for the purposes of walking, enables a person to reach at least 150 minutes of movement per week.
An overview of walking
The walk from the easy and free exercises that can help increase physical activity, and weight loss, and get the body healthier, as it may help a brisk walk to increase the body's endurance, burn excess calories, and improve the health of the heart , [14] It should be noted Walking does not require any equipment, and can be done at any time of the day, and at a speed that suits the person's ability, and it is suitable for all people, including people who are overweight, elderly, or those who have not exercised for a long time .
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