Walking is one of the most accessible, versatile methods of exercise, offering a myriad of benefits for mind and body. While taking a walk at any time of day is beneficial, taking an afternoon stroll has specific benefits. “Whether working or at home, most people hit the dreaded afternoon slump around 3 p.m. A recent study of more than 90,000 people found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning,” according to Andrew Jagim, PhD, Jacob Erickson, DO, and Alecia Gende, DO, via the Mayo Clinic Health System. “The benefits of afternoon exercise for longevity were most pronounced for men and seniors. According to a OnePoll survey, the most effective activity for people for an afternoon workout is going for a walk, which is a great way to improve both physical and mental energy.” Here’s why an afternoon walk is so good for you.
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Get Moving
iStockWalking is a great way to get into a good exercise routine. “Walking is a gentle, low-impact cardio exercise that can ease you into a higher level of fitness and health. It's safe and simple,” says Michelle McDonough, MD. “Regular brisk walking can provide many of the same benefits as more vigorous exercises, such as jogging. For example, just 21 minutes of walking a day can reduce your risk of heart attack by 30%. Walking burns calories and trims the waistline, but it's also important for your lymphatic and immune systems.”
Clearing Your Head
ShutterstockTaking a walk can do wonders for your mental state. “Walking can help with emotional regulation,” Craig Kain, PhD, a psychologist and psychotherapist based in Long Beach, California tells Runner’s World. “At times, our feelings get the best of us, and we find ourselves off-balance emotionally. Walking can increase levels of two neurotransmitters, dopamine, the ‘happy hormone,’ and decrease levels of cortisol, the ‘stress hormone,’ restoring our brains to a state of equilibrium.”
Afternoon Workout
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Your body thrives with afternoon exercise, experts say. “The body's ability to perform peaks in the afternoon and early evening for some people, with optimal muscle function, strength and endurance often occurring later in the day,” say Jagim, Erickson, and Gende. “That's because your body has had time to wake up by moving around throughout the day, you've eaten a meal or two to ensure adequate energy for your workout, and you may be more mentally alert.”
Post-Lunch Walk
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Taking a walk after lunch can help stabilize blood sugar. “The food that you eat is broken down in the stomach. Some of that gets broken down into different simple sugars and then sent to the bloodstream, and then that can be utilized in the muscles,” Todd Buckingham, PhD, exercise physiologist at PTSportsPRO in Grand Rapids, Michigan, tells Runner’s World. “Walking can help stabilize the blood sugar levels and not get that spike immediately after eating because the muscles are being activated and are going to uptake blood glucose.”
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Track your Steps
ShutterstockTracking your steps can help you set new goals. “Keeping a record of how many steps you take, the distance you walk and how long it takes can help you see where you started from and serve as a source of inspiration,” says the Mayo Clinic. “Just think how good you'll feel when you see how many miles you've walked each week, month or year.”
Burning Calories and Fat-Burning
Shutterstock A brisk walk is great for fat-burning, especially for abdominal fat. “The amount of calories burned while walking depends on the speed and distance, but any amount of calories burned can help with your goal of maintaining or losing weight,” William Dixon, MD, co-founder of Signos and Clinical Assistant Professor at Stanford School of Medicine, tells Runner’s World.
Consistency Is Key
Shutterstock Whatever time of day you decide to take your walk, remember consistency is key. “To help your walk become a habit, build it into your daily routine,” McDonough says. “Maybe it becomes part of your lunch break or something to do after dinner. Add your walk to your calendar, just as you do with other appointments. There will be days when you may need to adjust your walking schedule, but keep it as consistent as possible.”
