The Power of the Mid-Afternoon Walk

Every afternoon, sometime around 2-3 PM, I always go for at least a 20 minute walk or run.

On Mondays, Wednesdays and Fridays, I run. I’ll run at least a mile and a half with a few three mile runs sprinkled in. When I get back, I usually spend about 15-20 minutes sitting in or around our pool to cool off.

On Tuesday and Thursdays, it’s a walk. I walk. I go out to my mailbox, which is a little over a half mile round-trip. When I get back, I’ll usually get distracted with some yard work (hedges always need to be trimmed) and get back in to work around 3-3:30.

I started this habit a few years ago because I realized that my activity level dropped when I started working from home. I started using a Fitbit and saw that I was getting only around 7,000 steps a day. There’s no official recommended number of steps but 10,000 seems to be the general consensus of what’s “good.”

Whatever the reason, I knew that 7,000 just wasn’t cutting it.

To help increase the number of steps, I started taking walks and settled on mid-afternoon as the ideal time.

Looks like a mighty fine day for a stroll!

Looks like a mighty fine day for a stroll!

Why mid-afternoon?

You understand your own body. I know that in the morning I’m fresh, my mind is sharp, and I use that time to do as much work as possible. I write and I build in the morning.

After lunch, I have a bit of that food coma mixed in with just being up since 6AM and my energy levels fall. I don’t have as much creativity and energy to write, so I don’t. I find that coding and integration are trickier, so I don’t. Instead, I fiddle around on social media, check my email, and go on my walk.

If you’re a night owl, maybe a morning walk would work better. You know your body, listen to it. 🙂

Why is the mid-afternoon walk so powerful for me?

First, it’s exercise. You should be doing 20 minutes of exercise, five days a week. A walk isn’t necessarily as strenuous as a run but it’s more strenuous than a “sit on my fat ass in an office chair.”

Next, it helps me recharge my brain to do something else (studies have shown physical exercise beefs up the brain). On my walk I can enjoy being in nature, hearing the birds chirp, watching the squirrels scamper away, and just get a break from work. I get to stop thinking about it and just focus on something simple and physical. One foot in front of the other.

During the times I’m not struggling with a problem that I need a break from, it let’s me put on my CEO hat and think about big picture items. It let’s me take a mental inventory of what I need to accomplish and how that fits with the overall goal. The drawback to this is that I can’t write anything down but part of me believes that only the strongest ideas will endure the run or walk.

Is it for you?

When I worked at Northrop Grumman, I remember that a co-worker would always go on mid-afternoon walks around the building. The building was pretty big and the walks were a solid 30-40 minutes. I found it difficult to accept taking a 30-40 minute break, on top of a lunch break that was usually an hour, but he made time for it each day (I suspect he wasn’t staying after hours to make up for it!).

While I didn’t take long walks while working, there would be times I’d get up and just walk around the office for a few minutes. Sometimes it was good just to stretch my legs and move, even if there wasn’t much actual exercise going on. The breaks themselves were good and better than surfing Facebook (which was blocked anyway).

Do you go on an afternoon walk or use some other break to recharge and reset? Please share!



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Jim Wang

I'm a recovering workaholic who is seeking to live a more balanced Rich Life that focuses on family, friends, health and spirit as much as work.


  1. Yeah doggy! I go on two walks every single day myself. One in the morning with the kid (before taking him to daycare), and then another around that exact same time – 2-3, when my productivity is about to crash and I need to step away from the computer. You have me beat in the running department for sure though – I mainly just walk 🙂

    Great article bud, fun new project you’ve got going on here (wait, you’re not starting it to fill another void are you? ;))

    • Ha, I only started running because “I wasn’t a runner” and thought, well, there’s really no reason why I wasn’t a runner. A couple years later, the app says I’ve run hundreds of miles and it’s fun watching that number keep going up.

      I’m not filling a void! I’m not! 🙂

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