The #1 Best Time of Day to Take a Winter Walk, According to Doctors
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Getting outside and taking a walk can be a fantastic exercise any time of year. But during the winter, taking the effort to bundle up and brave the chillier temperatures can feel like an extra invigorating way to get moving. Of course, working even just a quick scroll into your daily schedule can go a long way towards your long-term health. But if you’re hoping to set yourself up for success, doctors and mounting research say the best time of day to take a winter walk could be in the morning.
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Research shows mornings are a great time of day for winter walks.
Everyone’s schedule may be different, but if you were trying to come up with an ideal time to lace up for a winter walk, research shows you might want to shoot for earlier in the day.
Different studies have found multiple benefits to the a.m. amble, including one 2023 study published in the Journal of Physiology that found participants who took earlier walks saw better improvements in their blood sugar levels and blood pressure than their afternoon-walking counterparts.
Meanwhile, a 2024 study published in the Journal of Health Psychology found that getting outdoors and taking in morning sunlight helped improve participants’ sleep quality that night.
But why does the winter walk matter so much? Because apparently, it can be the next best thing to your morning cup of coffee. A study published in the Journal of Environmental Psychology in 2009 found that participants who walked outdoors for 20 minutes versus indoors on a treadmill saw a bigger boost in energy following their exercise.
There can also be some benefits if you’re trying to lose weight , especially if you hit the road before breakfast. “Working out in a fasted state when your glycogen stores are minimized may help you burn more fat,” Michael Russo , MD, a bariatric surgeon at MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center, told Women’s Health .
However, he clarified that you should be sure you’re getting plenty of protein in your diet, as your body can also consume muscle in this state, too.
There are also mental health perks.
Stepping out into that brisk morning air can be a great way to get your alertness up, but it can also help get your mind ready for the rest of the day.
In a previous interview with Best Life , Adrian Todd , a fitness expert and the founder of Great Minds Think Hike , explained that kicking off a winter day with a walk can help you feel more productive, focused, and centered. In some cases, putting it first thing in the morning can make it more meditative.
“Another benefit I have personally found with early morning walks, hikes, and runs is the ability to quietly reflect. The peacefulness of the early morning allows for introspection and planning your day ahead,” he told Best Life .
Still, even if you’re not jumping out of bed and hitting the road, other benefits come with sneaking it in just before lunch.
“A mid-morning walk can serve as a great break from work or tasks that you’ve been focusing on. It helps to break up the sedentary time and can provide you with a burst of energy and clarity that caffeine alone can’t offer,” Andrew White , a certified personal trainer and the founder of Garage Gym Pro , previously told Best Life . “Plus, it’s a great way to dodge the crowds that you might encounter during lunchtime or after work.”
RELATED: Doctors Discover How a 92-Year-Old Sprinting Champion Functions Like a 20-Year-Old .
You can think of early walks as a kind of insurance policy.
There are definitely some special considerations about morning walks during the winter. Namely, this means being extra careful to look out for black ice if temperatures have been below or near freezing in your area and making sure you’re dressed appropriately for the cold weather.
But when it comes to planning, getting it out of the way earlier makes it less likely that an afternoon flurry (or any other unexpected issue) will sideline you.
“If you generally walk in the morning but something happens—poor weather or an urgent family matter, for instance—you can still walk later in the day,” Louise Hateley , a physiotherapist and the director of In Stride Health Clinic , previously told Best Life .
We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.
- Source: Journal of Physiology: Efficacy of morning versus afternoon aerobic exercise training on reducing metabolic syndrome components
- Source: Journal of Health Psychology: Does sunlight exposure predict next-night sleep? A daily diary study among U.S. adults
- Source: Journal of Environmental Psychology: Vitalizing effects of being outdoors and in nature
Doctors Discover How a 92-Year-Old Sprinting Champion Functions Like a 20-Year-Old
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While everyone hopes to celebrate as many birthdays as possible, there’s a significant difference between a long lifespan and what some experts call healthspan . The latter term refers to a sustained high quality of life into old age , including traits like mobility and mental clarity that are more common among younger people. But things are slightly different for Emma Maria Mazzenga , who continues to rack up world records for sprinting despite nearing her 100th birthday.
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An Italian woman is still a track star in her 90s.
Most people in their 90s are rightfully thrilled if they can still manage to walk themselves to the grocery store or even make it up the stairs without assistance. But Mazenga, a 92-year-old former chemistry teacher from Padua, Italy, is still a bona fide track star.
In 2024, she earned herself a place in history by setting the fastest pace ever for the outdoor 200-meter dash for female competitors 90 and older, finishing the sprint in 51.47 seconds , The Washington Post reports.
Mazzenga admits that she has very few competitors to race against. But regardless, her notable feat caught the attention of scientists, who sought to gain a better understanding of how the geriatric woman was able to function at the same athletic level as someone much younger.
Scientists ran tests and found that Mazenga is a unique case.
A team of Italian researchers contacted Mazzenga to participate in a case study of how physical abilities change as we age. According to the New York Post , Mazzenga completed performance tests on a bicycle and during knee exercises. The researchers also biopsied a small part of her thigh muscle for testing.
Examination of Mazzenga’s tissue revealed that her cardiovascular health was atypical, as her body pumped oxygen with the efficiency of a woman 40 years younger. Additionally, the biopsy revealed that her cells had higher-than-average mitochondrial strength, and her muscles contained “remarkably large” slow-twitch fibers, which are responsible for endurance strength.
Together with the observation on her circulation, the researchers said her muscle function was much closer to someone who was in their 20s—or one-fifth her age.
“Either through genetics or her lifestyle—or a mixture of both—she is able to keep that communication between the brain, between the nerves and the muscle at a much healthier level than what we typically see in a 90-year-old,” Chris Sundberg , PhD, a co-lead author of the study and researcher at Marquette University, told The Washington Post .
“This unique combination likely contributed to her exceptional 200m sprint performance, allowing her to maintain both endurance and speed at an advanced age,” first study author Marta Colosio , PhD, a postdoctoral fellow in exercise physiology at Marquette University, told the New York Post .
RELATED: Doctor Says 102-Year-Old Woman Is “Off the Charts”—Here Are Her Longevity Secrets .
Mazzenga’s routine is relatively straightforward.
Mazzenga is no stranger to lacing up and hitting the track. She was a decorated sprinter in her late teens and early 20s before starting a family and stepping away from the sport. But a few decades later, at the age of 53, she joined her former teammates and got back to training and competing, this time keeping up the habit for good.
“I never spend a whole day indoors,” Mazzenga told The Washington Post . “Sports have given me so much. I’d say it’s been a lifesaver. I don’t like getting by—just waiting for dusk to fall. I need action.”
Still, it’s not just time on the track that plays a part in her regimen. Mazzenga shared with The Washington Post that her diet is made up of “very simple things” like proteins such as fish, beef, and fried eggs, along with “a little pasta [and] a little rice.”
RELATED: Walking for Just 15 Minutes a Day Slashes Your Risk of Death—If You Go at This Pace .
Starting a fitness regimen can greatly help with aging.
Scientists aren’t surprised that Mazzenga’s devotion to fitness is paying dividends.
“Lifelong exercise training can enable extraordinary performance and maintain high functional levels even into the ninth decade of life,” said Colosio.
However, those who only begin getting in shape in middle age or their early senior years can still see significant benefits if they stay consistent with their efforts.
“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Bas Van Hooren , PhD, an assistant professor in nutrition and movement sciences at Maastricht University in the Netherlands, told The Washington Post .
He noted that he’s previously studied elite runners in their 70s, all of whom picked up the habit later in life, proving that there’s plenty of evidence that “it’s never too late to get started.”
“A lot of the detrimental effects that you see with aging can be substantially reduced if we just keep those physical activity levels very high,” Van Hooren concluded.
We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.
