Morning, Lunch or Evening: When Is the Best Time to Go Outside?

Is it better to spend time outside in the morning, during lunch or in the evening?

There is no single time that works best for everyone. Morning can provide daylight near the beginning of your day, lunch can interrupt a long indoor work period and evening may be the easiest time to protect consistently.

The best choice depends on why you want to go outside, when daylight is available, your work and family schedule, the weather and the time you can realistically repeat.

This guide compares the practical advantages and limitations of morning, lunchtime and evening outdoor routines.

Does the time of day really matter?

The time of day can affect the amount of daylight, temperature, ultraviolet exposure and weather conditions you experience.

Timing also determines how easily outdoor time fits around your existing responsibilities.

However, there is no universal rule stating that everyone must go outside at one particular time. A theoretically useful time provides little value to your routine if you continually miss it.

Consider two separate questions:

• When would outdoor time provide what I am looking for?
• When am I most likely to complete it consistently?

Your answer may be one daily outdoor period or several shorter breaks at different times.

Morning outdoor time

Morning outdoor time can happen shortly after waking, during breakfast, before work or as part of your usual commute.

It may suit you if your mornings are predictable and you want to complete your goal before the rest of the day becomes busy.

Possible advantages of going outside in the morning

• You can complete the goal before unexpected tasks appear.
• A short walk can create a transition between home and work.
• You can connect outdoor time to waking, breakfast or a morning drink.
• Morning may provide cooler conditions during hot weather.
• You can receive natural daylight near the beginning of your day.

Light and darkness are important environmental signals for the body’s circadian system. Morning light can be particularly relevant for people following a typical daytime schedule, although the effect of light depends on its timing, brightness, duration and the individual.

Going outside in the morning does not guarantee better sleep, energy or mood. Sleep and alertness are influenced by many factors beyond a single outdoor break.

Possible disadvantages of morning outdoor time

• Your morning may already feel rushed.
• Winter mornings may still be dark.
• You may need additional time to dress for the weather.
• An early alarm may make the routine harder to maintain.
• Some people have more energy or flexibility later in the day.

Do not reduce your sleep simply to force an early outdoor routine. If mornings create stress or are repeatedly missed, choose a different time.

Easy ways to go outside in the morning

You could:

• take your morning drink outside
• walk for a few minutes after breakfast
• create a short pretend commute when working from home
• walk part of your usual journey
• sit outdoors while planning your day
• complete a small outdoor task before work

Prepare your clothing and anything you need the previous evening. This reduces the number of decisions required in the morning.

Lunchtime outdoor time

A lunchtime outdoor break can divide a long period spent working, studying or completing indoor responsibilities.

It may be particularly useful when you start and finish work in darkness or when lunch is the most reliable opportunity to experience daylight.

Possible advantages of going outside during lunch

• Lunch already creates a natural break in the day.
• You can interrupt a long period spent indoors.
• You may have more daylight available than during winter mornings or evenings.
• You can combine outdoor time with eating or a short walk.
• You can return to your afternoon tasks after changing surroundings.

If your outdoor break includes walking, it can also add physical activity to your day. Sitting outdoors still counts towards an outdoor-time goal, but it should not be described as exercise.

Possible disadvantages of lunchtime outdoor time

• Meetings or errands may take over the break.
• You may eat while continuing to work.
• Your lunch period may be short or unpredictable.
• Midday may be the hottest part of the day.
• Ultraviolet levels may be higher around midday.

During hot or high-UV conditions, choose shade, use suitable sun protection and consider moving the activity to a cooler part of the day. Follow local weather and ultraviolet guidance.

Easy ways to go outside during lunch

You could:

• eat all or part of your lunch outdoors
• walk for 5 or 10 minutes before eating
• walk after lunch
• take a drink to a nearby outdoor seat
• complete a suitable phone call outside
• visit a nearby park or courtyard

If your complete lunch break cannot happen outdoors, use the first or final few minutes for your outdoor goal.

Evening outdoor time

Evening may be the most practical option when work, school or family responsibilities occupy the earlier part of your day.

An outdoor break can also create a transition between work and personal time.

Possible advantages of going outside in the evening

• Your work responsibilities may already be finished.
• You may have more control over the length of the break.
• An outdoor walk can mark the end of the workday.
• Temperatures may be cooler during hot weather.
• You can combine outdoor time with dinner, a social activity or a hobby.

Evening outdoor time can still count when it happens after sunset. The activity does not need to include daylight unless daylight exposure is one of your specific goals.

Possible disadvantages of evening outdoor time

• You may feel tired after the day.
• Unexpected responsibilities can delay the break.
• There may be little or no daylight during winter.
• Routes may feel less safe or be harder to see after dark.
• Postponing the activity all day leaves no later opportunity.

If you go outside after dark, choose a suitable location, use reflective clothing or a light when needed and remain aware of traffic, surfaces and your surroundings.

Easy ways to go outside in the evening

You could:

• walk after finishing work
• eat dinner or a snack outdoors
• meet someone for an evening walk
• read outside
• take a phone call outdoors
• watch the sunset or changing evening sky
• complete a small garden or outdoor task

Keep a low-energy option available for evenings when walking does not appeal to you.

Which time provides the most daylight?

The answer depends on your location and the season.

During winter at higher latitudes, the available daylight may be concentrated around the middle of the day. Morning and evening outdoor periods may happen in darkness.

During summer, daylight may extend into the early morning and late evening. However, heat and ultraviolet exposure may make morning or evening more comfortable than midday.

Check local sunrise, sunset, weather and UV information rather than using one schedule throughout the year without adjustment.

For cold and dark seasons, read How to Spend More Time Outside in Winter.

What is the best time for an outdoor walk?

The best time for an outdoor walk is usually the time that fits your schedule, conditions and safety needs.

Morning may work if you want to complete the walk before work. Lunch may help divide a desk-based day. Evening may provide more available time.

The physical activity still counts regardless of whether the walk happens in the morning, afternoon or evening. The World Health Organization’s activity recommendations focus on the amount and intensity of activity rather than requiring one particular time of day.

Choose a time when the route is safe, the temperature is manageable and you can repeat the activity without constantly reorganising your day.

What is the best time for sitting outside?

Choose a time when the outdoor space is comfortable and accessible.

A morning drink may fit naturally after breakfast. Reading during lunch can provide a break from work. Sitting outside in the evening may suit a slower activity after your responsibilities are finished.

Temperature matters because sitting still may feel colder than walking. Shade and sun protection may be more important around midday during warm seasons.

Read Does Sitting Outside Count? Easy Ways to Get Outdoors Without Exercising for more seated activities.

Should you divide outdoor time across the day?

You can complete your daily outdoor goal in one period or several shorter breaks.

For example, a 20-minute goal could include:

• 5 minutes outside in the morning
• 10 minutes during lunch
• 5 minutes in the evening

This approach allows you to experience different parts of the day and reduces the need to find one larger opening in your schedule.

However, several outdoor periods also create several actions to remember. If one reliable break is easier, use that instead.

Choose the time that is easiest to repeat

Ask yourself:

• When do I usually have control over my schedule?
• When is daylight available?
• When are local conditions most comfortable?
• When is my chosen outdoor space accessible?
• Which part of the day am I least likely to cancel?
• Do I want movement, quiet time or both?

Use your answers to choose one primary outdoor time.

Do not select morning simply because it sounds disciplined or evening simply because it appears open on your calendar. Choose based on what repeatedly works in your actual life.

Connect outdoor time to an existing routine

Once you choose a time, connect it to something that already happens.

For example:

• After breakfast, I will take my drink outside.
• When lunch begins, I will walk for 10 minutes.
• After closing my work computer, I will go outside.
• After dinner, I will sit outdoors.

This creates a reliable starting cue.

Use How to Build a Daily Outdoor Habit That Fits Your Routine to develop the structure further.

What if your schedule changes every day?

A fixed clock time may not work for shift workers, carers or anyone with an unpredictable schedule.

Instead of linking outdoor time to a clock, connect it to an event:

• after waking
• before beginning work
• during the longest available break
• after returning home
• before your evening meal

You can also choose a primary time and a backup time. For example, plan to go outside during lunch but use early evening if lunch becomes unavailable.

Find more backup strategies in How to Remember to Get Outside During a Busy Day.

Choosing outdoor time when working from home

Remote work can remove the commute and other natural outdoor transitions.

A short morning walk can create a beginning for your workday. Lunch can provide a reason to leave your workspace. An evening walk can mark the end of work.

Choose the transition you need most rather than trying to use all three immediately.

Read How to Get Outside More When You Work From Home for a complete remote-working plan.

Choose an activity that suits the time

Your chosen activity should fit the conditions and amount of time available.

A morning drink, lunchtime walk and evening reading session are all valid options. You do not need to use the same activity every day as long as you follow the same outdoor-time goal.

Explore 25 Easy Ways to Spend More Time Outside and Outdoor Activities That Do Not Feel Like Exercise for more ideas.

Track the time you choose for 30 days

Choose a realistic number of daily outdoor minutes and identify the time you are most likely to complete them.

The 30 Day Get Outside Path helps you track each successful outdoor day. Complete one circle whenever you reach your chosen goal.

Your daily action is:

Spend your chosen number of minutes outside and complete one circle when you reach your daily goal.

For the complete challenge instructions, read How to Spend More Time Outside: A Simple 30 Day Challenge.

So, when is the best time to go outside?

Choose morning if it gives you a reliable start and useful daylight. Choose lunch if it creates a break from a long indoor day. Choose evening if that is when you have the most control over your time.

You can also divide your goal between two or three periods.

The best time is the one that fits your purpose, local conditions and routine well enough to repeat.

Learn more about the roles of daylight, movement and natural environments in What Are the Benefits of Spending Time Outside Regularly?.

Begin your 30 Day Get Outside Path and test your chosen outdoor time for the next 30 days.

Explore the complete Get Outside printable collection for more outdoor challenges and trackers.

Sources and further reading

• National Institute of General Medical Sciences: Circadian Rhythms
• National Heart, Lung, and Blood Institute: Your Sleep/Wake Cycle
• World Health Organization: Physical Activity
• Centers for Disease Control and Prevention: Sun Safety