Morning running helps with weight loss and is good for the heart, while evening walking promotes digestion, increases blood circulation, and supports better sleep.
The Differences Between Running and Walking
As life progresses, more individuals are becoming aware of the importance of health and are paying attention to maintaining and caring for their bodies in order to delay aging and combat illness. Besides proper nutrition, work, and rest, exercising is a scientifically sound way to help us maintain our health.
Among various exercise methods, many people choose running because it enhances blood circulation throughout the body, helps expel waste, boosts immunity, and reduces the risk of disease.
Choosing the right time for running offers different benefits. Some prefer morning runs, while others enjoy evening walks. So, what are the differences between a 30-minute morning run and a 60-minute evening walk?
Benefits of 30 Minutes of Morning Running
Morning running supports weight loss and improves heart health.
Weight Loss and Body Shaping
Running in the morning can help you burn off excess calories. If you manage your overall caloric intake properly, you can effectively achieve your weight loss goals. Running also promotes muscle engagement throughout the body, contributing to body shaping.
Strengthening Heart Function
When a person runs, the entire body consumes a lot of oxygen, and the volume of blood flow increases. This way, the heart muscle is exercised, and its ability to pump blood can improve.
Organizing Your Thoughts
While running in the morning, you have the opportunity to organize your thoughts, reflect on what happened the previous day, and plan your tasks for today.
Enjoying a Better Breakfast
Individuals who choose to run in the morning often take the time to enjoy a full breakfast. Consistently maintaining a regular breakfast routine offers significant health benefits.
Relaxed Body and Mind
It is often said that the success of a day is determined in the morning. Breathing in fresh air upon waking and watching the sunrise can make you feel more comfortable and peaceful, setting the stage for a productive day ahead.
Tips for Morning Running
- Avoid eating a heavy meal before running, as it can negatively impact your stomach and intestines; it’s best to drink a glass of warm water instead.
- Be sure to warm up before running, such as stretching your legs and arms to prevent muscle strains and sprains.
- The best time to run in the morning depends on the season; typically, early morning when the sun rises is ideal.
- Your running posture should be correct: keep your eyes looking straight ahead, relax your shoulders, maintain balance, and keep your arms relaxed with your elbows bent at about 90 degrees, landing on your forefoot.
Benefits of 60 Minutes of Evening Walking
Evening walking aids digestion and promotes better sleep.
Promoting Digestion
While walking, the abdominal muscles contract, causing the diaphragm to move up and down. This enhances stimulation of the abdominal wall muscles, aiding in digestion, peristalsis, and improving blood circulation in the digestive system, speeding up the process of digestion and nutrient absorption.
Enhancing Physical Function
Evening walking is a full-body exercise. Besides promoting blood flow throughout the body, it enhances lung ventilation during breathing. For the elderly, walking after dinner also helps improve heart and lung function.
Relaxing the Body and Mind
Walking at night helps you unwind and reduces anxiety caused by daily stressors.
Improving Blood Circulation
As a full-body workout, walking engages most of the body’s muscles and bones, thus enhancing metabolism, muscle development, and smooth blood flow, reducing the risk of arterial stiffness.
Helping You Sleep Better
Walking every evening can condition your body and helps ensure a deeper, more restful sleep. After a quality night’s sleep, you will feel more relaxed and refreshed the next day.
Tips for Evening Walking
- Control the distance and time of your walk based on your physical condition. Walking too long or too short will not achieve the desired training effect and may not benefit your health.
- The choice of location and route for walking is also crucial. You should walk close to home and select safe, clean, quiet, and pleasant routes for your daily walks.
- Avoid walking immediately after eating, as it may hinder digestion. It’s generally advisable to wait at least 30 minutes after a meal before walking.
- Avoid walking on main roads, especially during peak hours, as there are too many vehicles, leading to pollution that can irritate your respiratory system. Opt for areas with good air quality for your walks.