Think walking is just a way to get from point A to point B? Think again. There’s a reason a simple walk can transform your entire day—and science says that the time of day you lace up those sneakers matters more than you’d imagine.
Why Walking Is the Unsung Hero of Health
Braving the winter cold or enduring the drizzly rain, walking holds its ground as a gentle, accessible physical activity for everyone. This isn’t just idle encouragement—it’s what coach Samuel Chaber wholeheartedly supports. According to Chaber, walking is actually the ideal activity for preserving cardiovascular health. Why? Because taking regular walks makes the heart work in a non-intense way, boosting blood circulation, which in turn oxygenates your organs—and yes, that includes your well-deserving muscles.
But wait, there’s more: tying up your sneakers doesn’t just serve your body—it also does wonders for your mind. Walking promotes the release of endorphins, those nifty neurotransmitters that act as natural mood boosters. During colder months, when anxiety and depression risks can sneak up, these endorphins become essential. As Chaber notes, walking also oxygenates the brain, which improves cognitive function, blood flow, and even benefits the lymphatic system. In other words, walking is like a multi-tool for your body and mind. Not bad for something that doesn’t require a gym membership!
The Two Prime Times for Walking (Spoiler: One Is the Clear Winner)
To get the very most out of your walks, timing is everything. Forget aimlessly circling the block after sunset—research points to two optimal moments in your day to set off on your stroll.
- Midday Break: Let’s start with lunch. Heading out for a walk at lunchtime isn’t just a nice way to escape the office air—it cuts your day in half and brings a host of mental and emotional perks. This break can slash stress and even regulate your mood. As Samuel Chaber rightly puts it, walking during your lunch break allows you to focus on your thoughts, organize your mind, and hit reset on your day, especially if you’re chained to a chair the rest of the time. The bonus? Post-lunch walking boosts blood circulation, aiding digestion. Is your stomach on board for this plan? We think so.
- Morning Glory: According to Chaber, the first light of day is even better (yes, we’re talking pre-breakfast, so hang in there, snooze button lovers). Walking in the morning, before eating, trains your body to efficiently use its stored sugars, fats, and lipids as energy sources. This practice helps your body better metabolize nutrients and can bring up low blood sugar levels. Plus, it kickstarts your appetite, making breakfast more appealing—even if you’re usually not hungry at sunrise. All signs point to early morning as the undisputed champion for walking’s health benefits.
Level Up: Making Your Walks Work Harder For You
Convinced to fit in a daily walk? Excellent. But if you want to keep your routine from becoming, well, a walk in the park (sorry), you can nudge up the difficulty just a bit. Here’s how:
- Alternate between brisk and slow walking to catch your breath and keep things interesting.
- Choose routes with both inclines and descents. This activates the posterior chain and lower muscles a little more, giving your legs a friendly challenge.
Don’t get caught up in the steps-counting craze. As Chaber explains, the “right” number of steps is personal—it depends on your starting point and what benefits you seek. The general rule of thumb? Chaber recommends that 45 minutes of walking per day is already enough to see positive effects on both energy and mental well-being.
Bottom Line: A Simple Step to a Better Day
Walking is your accessible, no-fuss ticket to better cardiovascular health, a sound mind, and improved mood—rain or shine. Those who claim there’s no time? Consider that a walk in the morning, or even during your lunch break, is not just possible but transformative.
So tomorrow, swap those extra minutes under your cozy duvet for a morning stroll, or trade Instagram scrolling for a lunchtime lap. Your body, your brain, and maybe even your coworkers (after you’ve digested that lunch) will thank you.
John is a curious mind who loves to write about diverse topics. Passionate about sharing his thoughts and perspectives, he enjoys sparking conversations and encouraging discovery. For him, every subject is an invitation to discuss and learn.
