Have you been thinking about the best time to go for a walk so you can feel good after rather than groggy or out of breath? In the past, I thought I was out of breath from my own lack of fitness. But it has now become clear that the actual problem was the place and the time at which I was walking.
I linked it to a thing I came across in a university lecture last year, called particulate matter or PM. This refers to the tiny solid particles and liquid droplets in the air. Some of these are naturally occurring, like pollen and water vapour. However, the majority of particulate matter that is bad for our health comes from burning fossil fuels (car exhausts are one of the main offenders).
It was only when I considered the place and time at which I was walking that I realised what was happening. Normally I walk beside a busy road, listening to a podcast in my cute activewear. I would be walking just as the traffic from the school begins to increase at about 3.15pm. This meant I was being exposed to a much higher amount of particulate matter. However, as soon as I changed both where and when I walked, I at once noticed the difference. My head was clearer, I was breathing more easily, and my mood was better. Although there are real advantages to walking, these only occur if you aren’t inhaling exhaust the whole time.
The purpose of this post is to look at the best time to go for a walk so as to avoid air pollution, maximize the health benefits that you are already receiving, and at the same time enjoy the walk.
Best Place to Walk to Avoid Air Pollution
When it comes to timing, location is just as important. I had mainly been walking on the sidewalks alongside busy roads, which had traffic lights and roundabouts. Making the change to quieter side streets, parks, and green areas. I mainly used Google Maps to look up the nearby nature trails; I could see and hear the difference. Close to the busy roads, the air seemed warmer, more stuffy, and had a bad smell, while in the green spaces it was cooler and cleaner, and I was able to see the flowers, trees, and hear the birdsong that I had previously walked past without noticing.
Best Time to Go for a Walk to Avoid Rush Hour
After I had decided on my route, I then dealt with the question of timing. I began to avoid the periods of peak traffic from about 8:30 to 9 am, 3 to 3:30 pm, and 5 to 5:30 pm. This change made a noticeable difference to the amount of particulate matter I was exposed to. Additionally, I changed my walking times to go early in the morning near sunrise and later near sunset. Which was so lovely and has extra benefits as well.
Best Time to Walk in the Morning
Taking a walk in the early morning to see the sunrise. Will help reduce your exposure to air pollution but will also help improve sleep efficiency and reduce wake-ups during the night.
Best Time to Walk in the Afternoon
If you experience that slump in the mid-afternoon, having a stroll in the afternoon is a good way to refresh yourself. It also provides an easy way of getting in some steps if you have been sitting for most of the day. Take your dog and kids and go when everybody is home.
Best Time to Walk in the Evening
A walk taken at sunset tells your brain it’s time to wind down, thus helping to maintain your circadian rhythm. It is also a lovely way of ending the day.
A Free Tool to Find the Best Time to Walk Near You
The website waiq.info provides real-time air quality readings from more than 10,000 monitoring stations all around the world, using a simple scale that goes from good to hazardous. This is useful for checking the air quality before you go out, no matter what time of day it is.
The Health Benefits of Walking (When You Time It Right)
In terms of lung health, reducing your exposure to air pollution can lead to a decrease in coughing and shortness of breath within a few weeks. In the long term, being exposed to better air quality is connected to a lower cardiovascular risk, lower chance of getting cancer or dying prematurely.
The health benefits of walking in terms of energy and mood have been well recorded in both rural and urban areas. Especially since walks in rural areas are associated with a better mood and cognitive restoration.
This post was to help you discover the best time to go for a walk so that you can breathe in cleaner air and make the most of each walk!
Thank You for Reading!
There’s no need to completely change your current routine. Just make one change, like taking a quieter route or choosing the best time of day to walk at sunrise or sunset. Then let me know how you feel.
I hope you have a lovely rest of your day
Georgia xoxo
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