10 Amazing Health Benefits Of Evening Walk

Getting your steps in can help relax your mind and improve overall health.

Reviewed by Dr. Henok Malede, BS, MPH, RYT
Written by Tanya Choudhary, B.Desgn, ISSA Certified Specialist In Fitness & Nutrition
Edited by Arshiya Syeda, BA (Literature & Psychology), PG Dip
Fact-checked by Himanshi Mahajan, BSc (Life Sciences), Certified Health & Nutrition Life Coach  • 

Modern-day lifestyle forces people to sit in front of their laptops for hours on end with no physical activity in their routine. This often results in many people across several age groups developing various health issues, and what better way to combat them than with a regular stroll in the evening? Some of the benefits of an evening walk include keeping your weight in check and relaxing your mind after a long day at work. In this article, we take a look at 10 reasons why you should start going for an evening walk.

protip_icon Workout Blueprint: Evening Walk
  • Frequency: Daily
  • Benefits: Improves sleep, relaxes the mind, and aids in digestion.
  • Equipment Needed: Comfortable walking shoes
  • Space Required: Large area
  • Assistance Required: No
  • Who Should Avoid: Individuals with joint injury.

Benefits Of Evening Walk – Top 10:

1. You Get A Workout:

Walking is an exercise that is considered to be one of the healthiest and excellent ways to increase energy levels. Although you are tired, evening walks give you the workout that you need to keep your body healthy and fit. Your energy levels will be boosted as well (1). All you need to do is take 30 minutes to an hour of your time in the evening to have an energizing workout and clear your mind at the same time (2).

2. You Feel Relaxed:

Happy girl sitting in the window-sill feeling relaxed
Image: Shutterstock

After a long day, there is nothing better than a walk to clear your mind and help you relax. Evening walks allow you to work your muscles that you do not use much during the day. This in turn helps in relaxing your body and mind while it reduces stress and anxiety. You will feel relaxed and refreshed even after a 30-minute walk. Mood enhancement is another added benefit of walking in the evening.

3. You Sleep Better:

Woman sleeping peacefully
Image: Shutterstock

Proper sleep is important as your body needs to rest. Not sleeping well or not getting enough sleep can have a negative effect on your body. An evening walk every day helps with relaxation and better sleep while reducing stress.

4. Helps With Digestion:

Going for a walk after dinner boosts metabolism and help you digest your food properly. Remember to wait for 30 minutes after you have eaten before you set off. You will feel much better when you retire for the night as your food has been properly digested. Walking after your evening meal not only helps with metabolism but also improves digestion.

5. Eases Back Pain:

Woman in discomfort while holding her back and sitting on the bed
Image: Shutterstock

Evening walks can ease back pain. After a whole day of chores or sitting in your office, your back gets tensed up. A walk at the end of the day can help in relieving stiffness and lower back pain.

protip_icon Quick Tip
Overpronatorsi  XIndividuals who suffer from overpronation, which occurs when the foot's arch abnormally falls inward or downward, flattening the feet. should choose motion-control shoes while cushioned ones are good for those who need extra support while walking.

6. Reduces High Blood Pressure:

One of the best health benefits of evening walks is that they help in reducing high blood pressure as hypertensioni  XHigh blood pressure; blood pressure over 140/90 indicates that the flow of blood is exerting too much force on the artery walls. . As both your body and mind feel relaxed, your blood pressure stays level. It not only helps lower blood pressure but also improves heart and a lowered risk of heart disease.

7. Boosts Immune System:

Going for a walk every evening is a workout that helps every part of your body. Your immune system benefits greatly, which means that your overall health improves too. Your body gains the strength to fight against different health problems as it boosts immune system function.

8. Increases Muscular Strength:

Woman flexing muscles and smiling
Image: Shutterstock

Brisk evening walks can help you strengthen your muscles. This will help you perform everyday activities both at home or work. You give your muscles the exercise required to make them stronger and provide improved flexibility.

9. You Lose Weight:

Closeup of woman standing on weighing scales and lost weight due to regular evening walks
Image: Shutterstock

Brisk walks in the evening are a great way to shed those extra pounds. Another added benefit is the lowered risk of obesity. You do not need a rigorous workout regimen to lose weight. Going for a walk every day significantly helps with weight management and getting slim.

protip_icon Trivia
Slow walking helps overweight postmenopausali  XOccurring after menopause (absence of menstruation with a marked decrease in sex hormone levels). women subjects shed body fat more rapidly and clearly than fast walking, according to a study (3).

10. Keeps Depression Away:

As mentioned earlier, walking helps you feel relaxed after a long day. Your mind becomes calm and you get a chance to get rid of all the negativity of the day. This will also reduce the risk of depression. As your mind relaxes, you feel positive and more cheerful.

Rose Gilbert Anderson, a blogger, extols the virtues of walking as a free and beneficial activity with numerous benefits for your overall well-being. She writes, “Walking saves my sanity. The reasons to walk are many. No gym fees, fresh air, lots to see, people to smile at, and a peaceful ending to the day (i).”

Infographic: How An Evening Walk Improves Your Health

Walking is a good form of low-impact exercise. It targets your lower body muscles effectively, letting you achieve a slim and toned body. This activity also has the power to revive your health and improve the functioning of a number of organs.

Check out the infographic below to learn more about the many health benefits an evening walk can offer.

how an evening walk improves your health (infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

Download Infographic in PDF version Download Infographic
Download Infographic in PDF version

With hectic work schedules and multiple personal obligations, you may hardly find some time for yourself to unwind. However, a glance at the benefits of an evening walk mentioned above should be enough to convince you to enjoy some leisurely stroll outdoors. An evening walk not only helps you relax and unwind but also boosts your immunity and muscular strength. It helps you destress, connect with nature, think clearly, and sleep well. If still not motivated, tag along a friend or partner to include evening walks in your daily routine and feel the difference for yourself.

Frequently Asked Questions

Is a morning walk better than an evening walk?

One study conducted on 330 people showed that regular evening walks had more favorable results than morning walks in people with coronary heart disease (4).

Does walking reduce belly fat?

Yes. Walking can help you lose weight and belly fat. This moderate-intensity exercise is easy to include in your daily workout plan.

What is the disadvantage of an evening walk?

There might be a few disadvantages of an evening walk when considering the social aspect. Some might feel unsafe or the low temperatures might hinder them from heading out of their homes.

How does an evening walk benefit joint health and reduce the risk of osteoarthritis?

Walking is a form of physical activity that is recommended to keep osteoarthritis at bay. Taking 6000 steps per day may protect your joints from developing osteoarthritis, especially knee osteoarthritis (5).

Do you go for regular evening walks? Have you experienced these evening walk benefits? Let us know in the comments section below!

Key Takeaways

  • You can fix a tiring day with an evening walk that helps you move your muscles and feel energized.
  • Evening walks are great to relieve a day’s stress and tension, thereby allowing you to have a restful sleep.
  • Evening walks can help you digest food better and ensure you do not feel bloated before sleeping.
  • Brisk evening walks are an easy and effective way to lose weight and strengthen muscles.


Going out on daily evening walks not only allows you a much-needed break from your hectic lifestyle but also helps you with a host of health benefits. Check out the video below to know how evening walks can enhance the quality of your life.

Personal Experience: Source

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