Morning walk or evening run: Find out which is better for heart health

Let us examine the cardiovascular benefits of both morning walks and evening runs.

Morning walk

A morning walk is a low-impact yet highly effective cardiovascular activity that is particularly beneficial for individuals with preexisting heart conditions, older adults, and those new to exercise.

“Walking at a moderate pace stimulates circulation, enhances endothelial function, and aids in regulating blood pressure,” said Dr Hiremath.

According to the expert, studies have demonstrated that moderate-intensity morning walks can reduce arterial stiffness, lower systolic blood pressure, and improve overall vascular health. “Additionally, morning exposure to natural light helps regulate circadian rhythms, which in turn can improve sleep quality—an essential component of cardiovascular wellness,” said Dr Hiremath.

Here’s what you should consider (Photo: Getty Images/Thinkstock)

Given that stress and anxiety are well-documented contributors to hypertension and coronary artery disease, the calming effect of an early walk, combined with deep breathing and fresh air, can be particularly advantageous.

The metabolic benefits of morning exercise should not be overlooked either, as it aids in glucose metabolism, reducing insulin resistance and lowering the risk of type 2 diabetes—an independent risk factor for cardiovascular disease,” said Dr Hiremath.

Evening run

Dr Hiremath stressed that an evening run offers a more intense cardiovascular workout, making it ideal for individuals with a higher baseline fitness level and no major cardiac concerns.

Running is an excellent aerobic exercise that strengthens the myocardium, enhances stroke volume, and improves overall cardiac efficiency. “Engaging in an evening run can increase high-density lipoprotein (HDL) levels while reducing low-density lipoprotein (LDL), thereby improving lipid profiles and reducing the risk of atherosclerosis,” said Dr Hiremath.

However, for individuals with hypertension or cardiac arrhythmias, Dr Hiremath stressed that high-intensity exercise in the evening should be approached with caution, as it may lead to excessive sympathetic stimulation, potentially impacting sleep and heart rate variability.

So, what should you do?

Ultimately, the optimal choice between a morning walk and an evening run is highly individualised. “While a morning walk is excellent for steady cardiovascular stimulation, blood pressure regulation, and stress management, an evening run is more effective in building cardiovascular endurance, improving lipid metabolism, and strengthening myocardial function,” said Dr Hiremath.

The most critical factor remains consistency—whether walking or running, regular physical activity tailored to one’s health status and fitness level is paramount to long-term cardiovascular well-being.

There is no absolute winner in the debate between morning walks and evening runs. “The key is to select an exercise routine that is sustainable, enjoyable, and appropriate for cardiovascular health. Regardless of the choice, staying active remains the cornerstone of a healthy heart,” said Dr Hiremath.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.