In this run-of-the-mill life, people are often unable to take care of their health and easily fall prey to many types of diseases or ailments. In such a situation, in this article, we have come up with a great and easy way to keep ourselves healthy. Yes, we are talking about an evening walk. The benefits of walking in the evening are many, which are explained in detail in this article. Along with this, information has also been given about what things are needed for an evening walk.
WHAT IS NEEDED FOR AN EVENING WALK?
For an evening walk, it is necessary to have the following things:
- Sports shoes
- Sports bra
- Lower or shorts
- Water bottle
- Smart watch
HEALTH BENEFITS OF EVENING WALK:
Like the morning walk, the benefits of walking for health in the evening are many. In the article below, on the basis of scientific studies and research, the benefits of evening walk are being told. Also note that the benefits of walking in the evening can only give some relief from the problems mentioned in the article, and not cure them completely.
1. In Depression:
The benefits of evening walk can also be seen to reduce the problem of depression. A research on this topic suggests that walking can be a great way to reduce the problem of depression. It may reduce the production of stress hormones by stimulating the nervous system, which may help reduce depression symptoms. On this basis, it can be assumed that walking in the evening can be beneficial for getting relief from depression.
2. For Digestion:
Walking in the evening can be beneficial for better digestion. A research on walking clearly reveals that the digestive system can work better by walking after meals. In addition, it can also reduce the risk of bloating, apart from the problem of constipation, colon cancer and diarrhea. On the basis of this fact, it would not be wrong to say that walking in the evening can benefit the digestive system to a great extent.
3. In Weight Loss:
Walking is considered one of the simplest way to prevent obesity. In such a situation, evening walk can be done for weight loss. Actually, a research related to this topic has found that 30 minutes of brisk walk immediately after lunch and dinner can reduce weight by 1.5 kilograms. Whereas walking an hour after a meal can reduce weight by 3 kilograms. In such a situation, it would not be wrong to say that to lose weight, taking an evening walk after one hour of eating food can be beneficial.
4. Boost Immune System:
Walking in the evening can be beneficial to increase immunity. A research related to this provides information that walking for 30 minutes daily can increase the oxygen level in the body. It may also improve heart rate and increase blood count. In this way, the immune system can be strengthened through walking. Apart from this, another research paper also mentions that walking exercise can improve the immune system as well as promote a healthy life.
5. Helps Relieve Stress:
If you go for a walk in an open and clean environment in the evening, it can also help to relieve stress. A scientific study confirms that mindful walking can prove beneficial to relieve stress. On this basis, it would not be wrong to say that stress can be reduced by walking in the evening.
6. Strengthen Muscles:
Taking a walk in the evening can also help strengthen the muscles. It is said that walking can increase the size and strength of the thigh muscles. At the same time, another research also suggests that walking can significantly improve body composition, muscle function and physical functions.
Not only this, walking exercise can help prevent hip fractures as well as strengthen bones, muscles and joints. This is the reason that the benefits of walking in the evening can be to strengthen the muscles.
7. Beneficial in Back Pain:
The benefits of walking can also be seen in back pain. A research states that walking, an easy and accessible exercise, can be effective in reducing chronic back pain. In addition, other research has also considered walking to be a better option for reducing back pain. In such a situation, it would not be wrong to say that the benefits of evening walk can also be seen to reduce back pain.
8. Reduce High Blood Pressure:
The benefits of walking in the evening can also be seen for the problem of high blood pressure. Research on this topic suggests that walking 10,000 steps per day can help reduce systolic and diastolic blood pressure. On this basis, it can be assumed that evening walk can provide relief in the problem of high blood pressure.
9. For Better Sleep:
The benefits of walking in the evening can also be seen for a good night’s sleep. A research on morning and evening walks mentions that morning as well as evening walks can improve the quality of sleep. In such a situation, especially for older people, it is advised that for better sleep, they should regularly include the routine of walking in the evening. This can reduce the risks of obesity, heart disease, depression, as well as diabetes problems.
ADDITIONAL TIPS FOR EVENING WALK:
There is no doubt that the benefits of an evening walk are many. Here we are going to tell some special tips to make this walk more convenient.
- While walking, keep your body straight.
- To get the benefits of evening walk, walk for at least 30 minutes.
- If possible, go for a fast walk. However, start at a slow pace at first.
- Always choose a flat place for walking.
- Always choose comfortable clothes and shoes for evening walk.
- Never walk in a crowded place or walk in the middle of the road.
- Do not drink large amounts of water before going for a walk. Also, do not drink water intermittently in between walking. If you feel thirsty during this time, then you can drink one to two sips of water.
Evening walk is considered one of the most economical and comfortable exercise. Through this, many types of physical and mental problems can be overcome. The benefits of walking in the evening are explained in detail in this article. In such a situation, now if you want, you can go for an evening walk in a clean environment and enjoy a healthy life.
Frequently Asked Questions (FAQs):
Q. Is it ok to walk in the evening?
A. Yes, walking in the evening can be considered good for health. A research related to this has been told that walking in the evening like the morning can be beneficial for health.
Q. What is the best time for evening walk?
A. In general, walking after lunch and dinner is considered beneficial. It may help with weight control.
Q. Which is better morning walk or evening walk?
A. Morning walk and evening walk both have their own advantages. However, a research has suggested that walking both in the morning and in the evening can be beneficial in people with diabetes problems.
- Walking Programs to Promote Weight Loss among Obese and Overweight Individuals: Walking Buses for Adults; Elizabeth H. Baker and Adrienne N. Milner; PMCID: PMC4754299, NIHMSID: NIHMS754825, PMID: 25940648.
- Immune response to a 30-minute walk; David C Nieman, Melanie D Austin, Dru A Henson and Victor A Brown; PMID: 15632669.
- Investigating the Impact of Walking on humans Health; Multi-Knowledge Electronic Comprehensive Journal For Education And Science Publications (MECSJ); ISSUE (2), May ( 2017 ), ISSN: 2616-9185.
- Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal; Yasuyo Hijikata and Seika Yamada; PMID: 21731896, PMCID: PMC3119587.
- The Effects of Stress on Physical Activity and Exercise; Matthew A. Stults-Kolehmainen and Rajita Sinha; PMCID: PMC3894304, NIHMSID: NIHMS524273, PMID: 24030837.
- Comparison of the Effects of Morning and Evening Walks on Nighttime Sleep Quality Among Elderly People: A Randomized, Crossover, Clinical Trial; Esmat Taleghani and Fatemeh Abdoli.
- Walking just after a meal seems to be more effective for weight loss than waiting for one hour to walk after a meal; Yasuyo Hijikata and Seika Yamada; PMCID: PMC3119587, PMID: 21731896.
- Influencing walking behavior can increase the physical activity of patients with chronic pain hospitalized for multidisciplinary rehabilitation: an observational study; Philippe Terrier, Caroline Praz and Joane Le Carré; PMCID: PMC6500043, PMID: 31054564.
- Effects of a 6-Month Walking Study on Blood Pressure and Cardiorespiratory Fitness in U.S. and Swedish Adults: ASUKI Step Study; Ali Soroush and Cheryl Der Ananian; PMCID: PMC3690731, PMID: 23802053.
- The effects of walking intervention in patients with chronic low back pain: A meta-analysis of randomized controlled trials; Ekalak Sitthipornvorakul, Thaniya Klinsophon and Rattaporn Sihawong; PMID: 29257996.
- Effects of Progressive Walking and Stair-Climbing Training Program on Muscle Size and Strength of the Lower Body in Untrained Older Adults; Hayao Ozaki, Takashi Nakagata and Toshinori Yoshihara; PMCID: PMC6873118, PMID: 31827357.
- A comparative study regarding effects of regular evening versus morning walk on biochemical and stress profile in newly diagnosed diabetic patients; Kaustav Nandi and Arunima Chaudhuri, Year: 2018, Volume: 18, Issue: 1, Page: 36-41.
- Effects of Brisk Walking on Physical Performance and Muscle Function in Community Dwelling Elderly Women; Andrea P Rossi, Sofia Rubele, Luca Pelizzari and Francesco Fantin; Rossi et al., J Gerontol Geriatr Res 2017, 6:2.