I went for a walk every day after 6pm for a month—here’s what happened

I love walking, especially in nature, and I'm fortunate to have the opportunity to do that where I live. Before becoming a parent, I cherished evening walks to create some headspace before bed. However, with a little one, that’s not always possible, especially when the bedtime routine stretches past 8:30 pm. So lunchtimes are usually when I clock up some steps during my day to break from my desk job.

However, when a recent study from the University of Sydney revealed that exercising between 6pm and midnight is linked to the greatest health benefits for longevity, I saw an opportunity to rediscover my sunset strolls. I anticipated that early summer evenings would provide an extra mental health boost, so I tried it for a month. Here’s everything that happened.

1. My mental health improved

Even if I didn’t feel like going on a walk or wasn't in the mood to venture out, I always felt better on my return. I don’t know if it was the physical act of moving my body, reconnecting with nature, or simply having time to myself—it was perhaps a combination of all three.

A study from Anglia Ruskin University seemed to support my experience as a strong link was found between low-intensity exercise, including walking, and reduced depression and anxiety.

Joanna Hall, founder and creator of WalkActive , also told me that heading out for a stroll after work is a great way to create a mental demarcation between the office and home life. This resonated with my experience; my evening walks helped me draw a line under work and created mental space in the day.

2. It improved my digestion

I discovered a surprising benefit to being less sedentary in the evenings. Walking helped my digestion , reducing feelings of bloating and sluggishness, and also invigorated me, giving me a noticeable boost in energy.

“[Evening walks] can give your gut health some TLC,” says Hall. “Our gut health is so often associated with what we eat but actually how we walk can have a profound impact on improving the happiness of our digestion and gut health. After a stressful day and long hours seated with poor posture and reduced space for our internal organs our digestion can take a bashing.”

So, it’s not just mental space that an evening walk can create; it also offers significant benefits for our physical health.

3. I needed more flexibility

I could do a hundred fitness challenges and I would come to the same conclusion every time: balance is key. It's not quick, trendy, or glamorous, but it’s essential —staying rigid with anything in life isn't sustainable. Although I enjoyed the post-6pm stomps, there were some days when it would have been more convenient to clock up those steps at a different time.

The weather has been particularly poor in Britain this summer, so my fantasy of enjoying sunny evening strolls soon dissipated as I wrapped up in my cagoule (and some days, even a wooly hat!). Had I not been married to a certain point in the day, I could have taken advantage of brighter pockets of weather.

Sadly, I also found that I didn’t feel 100% safe on my evening walks. And I’m not alone. The 2022 Personal Safety Release for the Office For National Statistics found that four out of five women felt unsafe walking in a park or open space after dark on their own. I resolved this issue eventually by asking a friend to join me for the remainder of the challenge—which not only added a layer of security but also made the walks more enjoyable.

Final thoughts

My main takeaway? An evening walk really can create headspace at the end of your day, and if you’ve been stuck at your desk and commuting, this provides a perfect opportunity to reconnect with yourself, your body and the world around you.

Need something supportive for your evening walks? Our guide to the best walking shoes can help