[Harumanbo Harucheonja] There Is a Best Time for Walking... Walk According to the Desired Effect

Walking has benefits such as overall fitness improvement, weight loss, and mood enhancement. These effects vary depending on when you walk. Experts explain that considering the timing along with the intensity and duration of walking is also important.

Walking in the morning on an empty stomach is effective for weight loss. Morning is the time of day when the body’s carbohydrate levels are the lowest, so even with the same exercise, the rate of fat usage for energy is higher. Since body fat is used as an energy source first, it helps with dieting. Additionally, as metabolism becomes more active, brain activity is stimulated, which can improve concentration.

Walking after a meal helps with blood sugar control. The time when blood sugar is highest in the body is between 30 minutes to 1 hour after eating, and light exercise during this time increases muscle activity and glucose usage. Glucose that is not consumed turns into triglycerides and accumulates in the body, increasing the risk of various diseases.

For this reason, walking after meals can be used as an effective method for diabetes patients to manage blood sugar. As glucose in the blood is consumed more, blood sugar levels can be managed more stably. A study by New Zealand researchers on diabetes patients showed that walking for 10 minutes after a meal lowered average blood sugar by 12% more than walking for 30 minutes at any other time of the day. Especially, walking after dinner showed the greatest effect, lowering blood sugar levels by up to 22%, compared to after breakfast or lunch.

However, very intense walking immediately after a meal should be avoided. Excessive exercise reduces blood flow to the stomach, interfering with digestion.

For obese individuals, walking in the evening is recommended. According to research from the University of Sydney in Australia, obese people who exercised between 6 PM and midnight had a 28% lower mortality rate than those who exercised in the morning or afternoon.