By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

When is the best time to walk for maximum fitness benefits? And how long should you walk? This guide will cover everything you need to get moving with a walking program that improves your fitness and health. As a trainer and running coach, walking is my top recommendation for cardiovascular exercise that’s accessible for all fitness levels and ages. It's accessible and easy to add to a daily routine. Walking offers significant health benefits and excellent cardio training plus it helps people get more physical activity.

Whether you’re a runner who walks on your recovery days (see 15 Benefits of Walking for Runners), want to improve your fitness level, or lose weight, walking can help accomplish your health goals. Regular walks deliver a wide range of health benefits and low-impact workouts. And walking is an adaptable and convenient exercise, with the only requirement being a comfortable pair of shoes.

Health Benefits of Walking

There are many health benefits of walking. Here are some of the rewards of regular walking:

Improves heart and lung health. Walking strengthens your heart and lungs and can improve your cholesterol levels and blood pressure. Regular walking can also lower your risk of heart disease, stroke, and diabetes.
Boosts cardiovascular fitness. Walking can improve and maintain your cardio fitness level. A brisk walk is a moderate-intensity exercise that elevates your heart rate, improving your fitness level.
Eases joint pain. According to Harvard Medical School, walking supports joint health by lubricating the joints and strengthening the muscles that support them. Walking can prevent arthritis and reduce arthritis-related pain.
Strengthens muscles. Walking strengthens your leg and core muscles and improves your balance. Strengthening your lower body and core muscles also helps stabilize your body and prevent falls and injuries.
Improves mental health. Walking helps improve mood levels and enhances brain functioning.
Boosts energy levels. Going for a walk regularly helps increase your energy levels.

When Is the Best Time to Walk?

If you’re wondering when is the best time to walk, here are some guidelines to help you figure out the best walking schedule for you:

Morning Walks

Walking in the morning offers many benefits. As a trainer, I’ve found that most people are most likely to stick to their workouts when they do them early in the day. Morning walks help form a healthy exercise habit that gives you energy and a mental boost to start the day. Also, if you usually walk in the morning, but something comes up (such as bad weather, an urgent family issue, etc.), you will still have time to get your walk in later in the day. Walking in the morning can also help you focus better throughout the day.

The morning is also the best time to beat the heat and will likely have the best air quality. If you live in a hot climate or a place that gets poor air quality, morning is the best time to walk. (Provided the air quality is safe. See our article on Exercises in Bad Air Quality for detailed guidelines on when it’s safe to exercise outdoors).

Mid-Day Walks

Taking a mid-day walk is another way to reach your daily step goal and reap the health benefits of walking. A lunchtime walk can give you a boost of energy and help prevent afternoon slumps. Also, walking improves blood flow to your brain, improving your focus when you return to work.

Midday walks are an excellent way to combat the negative effects of sitting and a sedentary lifestyle. If you have an office or work-from-home job, a mid-day walk will improve your health by allowing your body to move during the workday.

Evening Exercise

Some people find evening exercise the most convenient way to get in a workout. An evening walk can help combat the effects of a stressful day and curb nighttime cravings. Regular evening walks can also help you sleep better. If you are a “night person” and have more energy in the evenings, or if you have a night work schedule, evening walks may be the best schedule for you. Also, if you are trying to lose weight or maintain a healthy weight, walking after a meal - such as after dinner - can stimulate your metabolism.

So when is the best time to walk for you? As you can see, walking has benefits at all times of the day. Your schedule and preferences can ultimately help you decide the best walking time. I recommend regular walks in the morning or midday for the best chance of sticking to your habit. However, an evening walk may be best for you if you’re a night person or only have time in the evenings. Another option is to break up your walk into shorter ones and do a few short walks each day. Experiment with different walking times to find the one that works best for your life.

Tips for Walking

Starting a new fitness program can be daunting, but it doesn’t have to be. Here are some simple tips to help you get moving and walking regularly:

Build your endurance gradually. Start with shorter walks and gradually add time until you can walk for at least 30 minutes a day.
Find the time that works best for you. If you’re wondering when is the best time to walk, ultimately, walking is beneficial at any time, so pick a schedule you will stick to. You may need to experiment with walking at different times of the day until you find one that works best for you.
Walk with someone. If you’re a dog owner, you have the perfect walking companion. You may also want to walk with a friend, partner, or family member.
Track your progress. Use a fitness tracker or fitness app to track your walks. This will encourage you to keep your streak going and help you see the progress you make.
Stick with it. It’s normal to have scheduling conflicts or times when you can’t walk but don’t beat yourself up. Return to your walking program as soon as you can, and you’ll enjoy the health benefits.
Dress comfortably. Walking is one of the easiest ways to work out because you don’t need special equipment or conditions. All you need are a comfortable pair of walking shoes. Wear walking shoes that keep your feet cushioned and dress for the weather if you’re walking outside.

Do you walk for fitness benefits? Tag @Runstreet on Instagram in your workouts to get cheered on. For a customized walking or running training plan, head to our Training Center.

Happy walking to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, a dog lover, an Akita mom, and the founder of Runstreet. She specializes in helping runners get faster and stronger and helping beginners elevate their fitness levels. She is based in Brooklyn, New York.

When Is the Best Time to Walk? Walking Tips from a Trainer