In today's fast-paced world, many of us struggle to find time for exercise. But what if there was a simple, accessible activity that could greatly improve your physical and mental health without requiring a major time commitment? Look no further than walking twice a day.
By incorporating two walks into your daily routine - one in the morning and one later in the day - you can unlock a host of benefits for your body, mind, and overall well-being. Walking twice a day is an easy habit to adopt that can have profound positive impacts.
Why Walk Twice a Day?
You may be wondering, why walk twice a day specifically? Why not just one longer walk? While any amount of walking is certainly better than none, there are several key advantages to splitting your walking into two separate sessions:
Consistency: It can be challenging to carve out a large block of time for a long walk every day. By breaking it up into two shorter walks, you make it easier to stay consistent with your walking habit, even on busy days. Consistency is key for reaping the long-term benefits of walking.
Energy boost: Going for a walk, especially in the morning, can give you an energy boost and help you feel more alert and focused throughout the day. An afternoon or evening walk can provide a second wind and help combat afternoon slumps in energy and productivity.
Appetite control: Some research suggests that walking before a meal can help control appetite and reduce cravings, leading to healthier food choices and portion sizes. Walking twice allows you to leverage this benefit for two meals.
Blood sugar regulation: For individuals with diabetes or prediabetes, walking after a meal can be especially beneficial for regulating blood sugar levels. Two walks timed after meals may offer greater blood sugar control.
Recovery and stress relief: While a morning walk energizes you for the day ahead, an evening walk allows for physical and mental recovery from the day's activities and stressors. Walking at different times serves distinct purposes.
With an understanding of why frequency matters, let's dive into some of the powerful benefits you can expect from walking twice a day, backed by scientific evidence.
Physical Health Benefits
1. Improves cardiovascular health
One of the most significant benefits of regular walking is its positive impact on heart health. Walking is a form of cardiovascular exercise that strengthens the heart muscle, helps reduce blood pressure, increases HDL ("good") cholesterol, and improves circulation.
A 2019 review published in the Journal of Physiotherapy analyzed 73 studies and concluded that a common "dose" of walking for adults is 150 minutes per week, spread across 5 sessions, at a pace of 80 steps per minute (3 METs). This aligns well with the practice of walking twice a day for around 15 minutes per walk.
2. Aids weight management
Walking is an accessible low-impact activity that can support weight loss and maintenance when combined with a balanced diet. While the calorie burn from walking may be modest compared to more intense forms of exercise, its cumulative effects over time can be significant.
A 2015 study in the Journal of Exercise Nutrition & Biochemistry showed that women who walked for 50-70 minutes three days per week for 12 weeks experienced reductions in weight, body fat percentage, and waist circumference.
3. Strengthens bones and muscles
Walking is a weight-bearing exercise, meaning it forces you to work against gravity. This type of exercise is important for building and maintaining strong bones, helping to reduce the risk of osteoporosis.
Walking also engages major muscle groups in the legs, core, and arms, particularly when you maintain good posture and swing your arms. This can help improve muscle strength and endurance over time.
4. Boosts immune function
Regular moderate exercise like walking has been shown to boost immune function, helping your body fight off infections and diseases. A 2011 review in Frontiers in Immunology discussed how regular exercise can enhance vaccination response, increase T-cell production, and lower inflammation, all of which contribute to a stronger immune system.
5. Improves balance and coordination
Walking, especially on varied terrains or at a brisk pace, can help improve balance and coordination. This is particularly important as we age to reduce the risk of falls and maintain mobility.
A 2017 study published in the Journal of Physiotherapy found that older adults who participated in a structured walking program showed significant improvements in balance and functional mobility compared to a control group.
Mental Health Benefits
In addition to the numerous physical benefits, walking twice a day can also have a profound impact on mental well-being.
1. Reduces stress and anxiety
Walking, particularly in nature, has been shown to reduce levels of cortisol, the body's main stress hormone. A 2019 study published in Frontiers in Psychology found that a 15-minute nature walk decreased self-reported stress levels and improved mood compared to an urban walk.
By walking twice a day, you give yourself two opportunities to step away from stressors, clear your mind, and return with a fresh perspective. Regular walking can help manage symptoms of anxiety and promote an overall sense of calm.
2. Boosts mood and reduces risk of depression
Exercise, including walking, stimulates the release of endorphins, the body's natural mood-boosters. Endorphins interact with receptors in the brain to reduce pain perception and trigger positive feelings, often described as a "runner's high."
A 2019 review in the journal Preventive Medicine Reviews examined 10 studies and found that walking interventions were effective in reducing symptoms of depression, with greater frequency and duration of walking associated with larger improvements.
3. Enhances cognitive function
Walking, especially at a brisk pace, increases blood flow to the brain, which can help improve cognitive function, including memory, attention, and problem-solving skills.
A 2018 study published in Frontiers in Aging Neuroscience found that older adults who engaged in moderate-intensity walking for 40 minutes three times per week showed improvements in executive function (planning, decision-making) and memory.
4. Promotes better sleep
Regular exercise like walking can help improve sleep quality and duration. Walking in the morning exposes you to natural light, which helps regulate your circadian rhythm. An evening walk can help you unwind and release tension, preparing your body for rest.
A 2019 study in the journal Sleep Health found that adults who walked more than 2,000 steps per day (approximately 1 mile) reported better sleep quality than those who walked less.
5. Provides an opportunity for mindfulness and reflection
Walking twice a day offers a chance to practice mindfulness, the act of being present and fully engaged in the moment. By paying attention to your breath, your surroundings, and the sensations in your body as you walk, you can cultivate a greater sense of awareness and inner peace.
Walking can also be a time for self-reflection, problem-solving, and creative thinking. Many people find that their best ideas come to them during a walk when their mind is free to wander and make new connections.
Practical Tips for Walking Twice a Day
Now that you understand the incredible benefits of walking twice a day, here are some practical tips to help you incorporate this habit into your daily routine:
Schedule your walks: Treat your walks like any other important appointment. Block out time in your calendar for a morning and afternoon/evening walk, and stick to it.
Start small: If you're new to walking, start with shorter 5-10 minute walks and gradually increase the duration as you build stamina and the habit becomes more ingrained.
Find a walking buddy: Having a friend or family member to walk with can make the time more enjoyable and keep you accountable. If you can't walk together in person, consider a phone call walk where you chat while walking in your respective locations.
Mix up your routes: To keep your walks interesting and challenge your body in new ways, vary your routes and terrains. Explore different neighborhoods, parks, and trails in your area.
Wear comfortable shoes: Invest in a pair of supportive, comfortable walking shoes to prevent foot pain and injuries. Replace your shoes every 300-500 miles or when they show signs of wear.
Dress for the weather: Be prepared for different weather conditions with layers, moisture-wicking fabrics, and sun protection. Don't let a little rain or cold stop you from getting your walks in.
Listen to music, podcasts, or audiobooks: If you enjoy multi-tasking, consider listening to your favorite tunes, a thought-provoking podcast, or an engaging audiobook while you walk to make the time fly by.
Track your progress: Use a pedometer, fitness tracker, or smartphone app to track your daily steps and distance. Seeing your progress over time can be a great motivator to keep going.
Stretch before and after: Take a few minutes to stretch your legs, hips, and back before and after your walks to improve flexibility and reduce the risk of injuries.
Listen to your body: If you experience pain or discomfort while walking, slow down or take a break. It's important to challenge yourself gradually and not overdo it.
Remember, the key to making walking twice a day a sustainable habit is to start small, be consistent, and find ways to make it enjoyable. As you begin to experience the numerous benefits for yourself, you'll likely find that your walks become a non-negotiable part of your daily routine that you look forward to.
Conclusion
Walking twice a day is a simple yet powerful practice that can transform your physical and mental health. By breaking up your daily walking into two sessions, you can enjoy increased energy, better appetite control, improved cardiovascular health, stronger bones and muscles, reduced stress and anxiety, enhanced cognitive function, and better sleep.
The beauty of walking is that it requires no special equipment or skills - just a pair of comfortable shoes and a willingness to prioritize your well-being. By walking in the morning and again later in the day, you give yourself two opportunities to step away from the busyness of life, clear your mind, and take care of your body.
Start small, stay consistent, and soon you'll be reaping the remarkable benefits of walking twice a day. Your future self will thank you for making this simple yet profound investment in your health and happiness. So lace up your shoes, step outside, and enjoy the many gifts that walking has to offer.
