When it comes to walking, we often think about the time for best results. Morning walk or evening walk has always been a debatable topic where everyone including fitness lovers, doctors, and even family WhatsApp groups have strong opinions on which is better. Some people feel mornings are calm, peaceful and energising, while others believe evenings work better after a long day. The truth, according to leading diabetologist Dr V. Mohan, is much simpler than most people think.
Dr Mohan, Chairman of Dr Mohan’s Diabetes Specialities Centre and a Padma Shri awardee, recently took to X (formerly Twitter) to clear the confusion around walking and blood sugar control.
“There is no one-size-fits-all”
“Morning walk or evening walk? That is a question which very often people ask me,” Dr Mohan said. “I think there is no one-size-fits-all. Some people are morning people, some people are evening people.”
According to the senior diabetologist, the body responds well to physical activity at any time of the day. What matters most is choosing a time that suits your lifestyle and sticking to it regularly.
Morning or evening – when is the best time to walk for your health?
— Dr.V.Mohan (@drmohanv) January 2, 2026
Dr. V. Mohan explains what truly matters for diabetes control and overall fitness. This New Year 2026, take a simple step towards a healthier, complications-free life. Consistency matters more than timing.… pic.twitter.com/2PtWIiCigF
Why Dr Mohan prefers morning walks
While explaining that both options are fine, Dr Mohan shared his personal preference for morning walks and explained why. “In the morning the air is fresh, there is less pollution, your body is also fresh, you’ve had a good night’s sleep,” he said.
He added that mornings are when the body and brain are most receptive. “That’s when all the inputs to the brain and the body have to take place and therefore I would prefer a morning walk,” Dr Mohan explained.
According to a 2024 study published in the European Journal of Applied Physiology, morning physical activity may offer specific metabolic advantages compared with physical activity later in the day. The research found that older adults who engaged in higher levels of movement earlier in the day tended to have more favourable blood lipid profiles than those who were more active in the afternoon, suggesting that starting the day with activity like a walk could help improve cardiometabolic markers and overall physiological function.
Evening walks work too
Dr Mohan was clear that missing a morning walk is not a reason to skip walking altogether. “If you’re not able to do the morning walk, then you can do the evening walk also,” he said.
Evening walks can help people unwind, reduce stress after work and improve sleep quality. For those with packed mornings or night-shift schedules, evenings may be the only practical option and that’s perfectly fine.
The growing trend: Walking after meals
One of the most important points Dr Mohan highlighted was a newer approach that is gaining popularity walking after meals. “There is a new one which has now come. Walking after your food,” he said.
Dr Mohan recommends short walks of 10 to 15 minutes after each meal. “If you can walk 10–15 minutes after breakfast, 10–15 minutes after lunch and 10–15 minutes after dinner, you don’t have to walk either in the morning or evening,” he explained.
How post-meal walks help blood sugar
The reason post-meal walking works so well is linked to how blood sugar behaves after eating. “After your food, the sugar starts going up, and at that time when you start walking, the sugar is blunted,” Dr Mohan said.
He added that walking after meals also helps digestion. “It will also take care of your digestion and this is a new thing which has come,” he noted.
For people with diabetes or prediabetes, this simple habit can make a noticeable difference in sugar readings.
How many steps are ideal?
No matter when you choose to walk, Dr Mohan explains that daily movement is non-negotiable. “The important thing is to walk,” he said.
He recommends aiming for at least 7,000 steps a day. “The more steps you get, a minimum of about 7,000 steps is what is recommended,” Dr Mohan explained.
Reaching this target regularly can help keep diabetes under control and improve overall health. “If you’re able to do that, it will not only keep your diabetes in control but will also give you perfect health,” he said in the video.