This post was born out of the need to know what substances are generated by walking at night or in any dark environment, and in this way know how beneficial night walks can be.
Walking at night offers a series of benefits, both physical and mental. It is an accessible and enjoyable activity that can improve our quality of life.
Walk during the day or at night?
You should walk in both environments: day and night, with light or in the dark.
Night walks should be done in the dark but not dangerous, that is, there is some light, to have visibility and safety throughout the walk, preferably natural light (moon), not artificial. Let them be safe walks, preferably on known trails and without danger of tripping or falling, in semi-darkness.
Walking at night, in safe places, can be a very rewarding and beneficial experience for our physical and mental health. Let’s see what its advantages, disadvantages are and the care we must take:
Advantages of walking at night:
• Stress reduction: Contact with nature and darkness can help reduce levels of cortisol, the stress hormone.
• Improved sleep: Performing moderate physical activity before bed can help regulate sleep cycles and improve its quality.
• Strengthening the immune system: Regular exercise, such as walking, boosts the immune system, helping to prevent illness, whether during the day or night.
• Greater connection with nature: Observing the night sky, the sounds of the night, and the tranquility of the environment can provide us with a feeling of peace and connection with the natural world.
• Greater privacy: In some places, walking at night can offer more privacy and peace of mind than walking during the day.
• Relaxing effects: For some people, walking at night can have a relaxing effect and serve as a transition between daily activity and a night’s rest. This could help reduce stress and promote better sleep, positively aligning with your circadian rhythm.
• Impact on dark exposure: Walking at night can increase dark exposure, which is beneficial for melatonin production if done without exposure to artificial light. This could help adjust circadian rhythms to a more natural cycle, helping you fall asleep more easily after walking.
Disadvantages of walking at night:
• Safety risks: It is essential to choose safe routes that have some lighting, especially if you are walking alone.
• Increased risk of injury: Reduced visibility can increase the risk of tripping or falling.
• Difficulty maintaining a constant pace: Lack of natural light can make it difficult to perceive distance and terrain, which can affect the pace of your walk.
• Exposure to animals: In some areas, there may be a greater presence of nocturnal animals, which could represent a risk.
• Circadian Rhythms: Walking at night can influence circadian rhythms, which are the approximately 24-hour biological cycles that regulate various bodily functions, including sleep, wakefulness, hormone release, and other physiological functions. Here are some ways walking at night can affect circadian rhythms:
Ø Exposure to light at night: Exposure to light, especially high-intensity artificial light (such as blue light from screens), can delay the circadian rhythm. This means that walking under artificial light at night could interfere with the production of melatonin, the sleep-inducing hormone, making you feel less tired and affecting the quality of your subsequent sleep.
Ø Desynchronization of the sleep-wake cycle: Walking at night can disrupt the natural sleep-wake cycle, especially if done close to normal bedtime. This could cause you to go to sleep later and disrupt your circadian rhythm, which could lead to a decrease in sleep quality and daytime alertness.
Ø Evening exercise: Physical exercise, such as walking, releases endorphins and increases body temperature. If done too close to bedtime, it can make it difficult to relax and fall asleep, which could disrupt your circadian rhythm. However, for some people, a gentle walk before bed can ease the transition to sleep.
In summary, the relationship between walking at night and circadian rhythms depends on factors such as light exposure, the timing of exercise, and the individual response to it. It can have both disruptive and beneficial effects, depending on how it is integrated into your daily routine.
Substances produced by the body during night walks:
• Endorphins: These hormones act as natural pain relievers and produce a feeling of euphoria and well-being.
• Serotonin: This neurotransmitter is related to mood, appetite and sleep. Physical activity increases its production.
• Oxytocin: Known as the love hormone, oxytocin reduces stress and promotes a feeling of social connection.
• Growth hormone: This hormone, essential for tissue repair and growth, is released during sleep and exercise.
Care when walking at night:
• Security:
- Choose safe routes with sufficient lighting.
- Inform someone about your route and return time.
- Use reflective clothing and a flashlight.
- Avoid isolated or low-traffic areas.
• Appropriate footwear: Use comfortable shoes with good traction to avoid slipping.
• Hydration: Carry a bottle of water with you to stay hydrated.
• Protection against insects: If you walk in areas with mosquitoes or other insects, use repellent.
• Weather: Check the weather conditions before going out and wear appropriate clothing.
Additional recommendations:
• Start gradually: If you are not used to walking at night, start with short distances and gradually increase.
• Walk with company: Walking with someone else can be safer and more fun.
• Enjoy the environment: Pay attention to the sounds, smells and sensations that nocturnal nature provides you.
Walking at night turns out to be an excellent way to relax, improve physical and mental health, and connect with nature. What we recommend is to take sufficient precautions to guarantee our safety and thus be able to fully enjoy these nighttime experiences.
Below are certain benefits of walking at night and how these night walks positively influence our mood.
1) Health benefits of walking at night:
In addition to the general benefits of exercise, walking at night offers specific advantages:
• Improved sleep: Exposure to sunlight during the day helps regulate the circadian rhythm and makes it easier to fall asleep at night. Walking outside before bed can enhance this effect, as long as it is not too close to bedtime.
• Stress reduction: The darkness, tranquility and connection with nature experienced when walking at night can help reduce levels of the stress hormone cortisol.
• Strengthening the immune system: Regular exercise, such as walking, stimulates the production of immune cells, helping to protect us from diseases.
• Weight management: Walking at night can be an excellent way to burn calories and help maintain a healthy weight.
• Cardiovascular health: Like any physical activity, walking improves heart health and reduces the risk of cardiovascular disease.
2) Influence on mood:
Walking at night can have a positive impact on our mood in several ways:
• Reduction of anxiety and depression: Exercise releases endorphins, neurotransmitters that act as natural pain relievers and produce a feeling of well-being.
• Improved self-esteem: Achieving physical activity goals, such as walking a certain distance or increasing the frequency of walks, can increase self-esteem and self-confidence.
• Increased creativity: The solitude and tranquility of the night can encourage reflection and stimulate creativity.
• Connection with oneself: Walking at night can be an opportunity to disconnect from daily worries and connect with your thoughts and emotions.
The aforementioned benefits, in both scenarios, are achieved by walking at night, since they impact our body physically and mentally, and they also turn out to be an accessible and pleasant activity that can improve our quality of life.
Let’s try to walk sometimes at night.