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Walking is one of the most accessible and flexible forms of exercise. Whether you are an early bird, a lunchtime mover or a post-work walker, it’s easy to fit walking into your daily routine. Here’s how to make the most of your walking routine, no matter the time of day.

Early bird energy

For those who love to get moving as soon as the sun rises, prepping the night before can help make it easier to get out the door day in the morning. Set out your walking clothes and shoes, so you’re ready to hit the road without hesitation. Eating a quick snack such as fruit or yogurt, can fuel your walk, while your favorite playlist can help you stay motivated. Just remember to remain aware of traffic if you’re using headphones. If it’s still dark, wear reflective gear for safety.

Walking as a lunchtime lift

If your lunch break is the only window you have to walk, schedule it like you would an important meeting. Keep walking shoes and gear at work to avoid excuses. Invite coworkers to join you for added accountability and motivation. Depending on your pace and the weather, you may not need to change your clothes — just put on some athletic shoes. Bring a jacket or gloves if it's chilly, but don’t overdress. Walking will warm you up quickly. If you don’t have time to pack lunch, plan a route that includes a stop for a healthy snack.

Evening stroll

Prefer to walk after work? A light snack an hour or two before you leave can prevent an energy dip. Warm up with a few stretches to shake off the day’s stress before heading out. If it’s dark, wear reflective clothing or carry a light for visibility.

Walking for better health

Regardless of when you walk, consistency is key. Experts recommend 150 minutes of moderate-intensity activity per week. Walking is a simple way to achieve that goal. Barry  Franklin, director of preventive cardiology at Beaumont Hospital in Michigan, says walking can lower your risk of cardiovascular disease, improve brain health, reduce body weight, lower stress and even lower blood sugar levels.

But how much walking is enough? Dr . Felipe Lobelo, director of Emory University’s Exercise is Medicine Global Research Center, uses the acronym FIT to help people build a walking routine. “It stands for frequency, intensity and time,” he said.

Try to aim for five 30-minute walks per week. You can break that into shorter sessions, such as three 10-minute walks. The most important thing is to avoid long periods of sitting, which studies show can increase your risk of serious health issues such as stroke

If you’re short on time, shorter but more frequent walks also work, and the benefits build up over time. You don’t need to overdo it. Lobelo  suggests starting slowly and slowly working up to more intense walking sessions.

Every step counts

Whether  you walk for 10 minutes or an hour, the key is to keep moving. Even 15 minutes of light exercise daily can lower your risk of dying from any cause by 14%, according to a study in The Lancet. And if tracking steps motivates you, aim for 7,000 steps a day. Research shows this can lower your risk of death by 50% to 70%. Remember, it’s the cumulative effect of moving throughout the day that matters.

So, lace up your shoes, step outside, and find the best time of day to fit walking into your life. Every step counts, and the benefits are within your reach!