October 28, 2026
I’ve decided to change my daily routine: to go for a walk before breakfast, lunch, and dinner, and then take another walk after each meal.
At first glance, this might look like an attempt to get more exercise. But in fact, I want to achieve three things at once.
1. More Daylight, More Alertness
I’ve read about studies showing that greater exposure to daylight can increase alertness during the day and help regulate sleep.
Light is particularly important in the morning, when it helps synchronize the body’s internal clock.
I spend a great deal of time at my computer. Sometimes I sit down in front of it in the morning and suddenly realize that the day is almost over and I’ve barely left the house.
So I’ve decided to start my day with a walk before breakfast. Then I’ll go outside again, both to get more daylight and to avoid sitting for hours at a time.
2. Walking After Meals — for Metabolic Health
Research suggests that even a short walk after eating can reduce the rise in blood glucose levels following a meal.
One reason is that working muscles take up glucose from the bloodstream. Walking soon after a meal may be more effective at reducing post-meal glucose spikes than taking the same walk before eating.
Regular physical activity can also improve the body’s sensitivity to insulin.
That’s why I’ve decided to walk not only before meals, but afterward as well.
3. Walking Instead of Eating to Regulate My Emotions
This part is based on my own observations.
For a long time, I’ve been accustomed to using food for more than satisfying hunger.
When I’m overstimulated, eating calms me down. When I’m tired, it perks me up. When I’m upset or anxious, it comforts me.
Sometimes I want to eat even though I’m not hungry at all. And I don’t want just any food — I crave something particularly appealing.
But I’ve noticed that a leisurely walk can have a similar effect on me.
Walking also calms me when I’m agitated, energizes me when I’m tired, and improves my mood when I’m sad or anxious.
And that made me wonder: why not use walking for the same purposes for which I’ve become accustomed to using food?
I’m not planning to avoid eating when I’m hungry. I want to try replacing only those snacks that I reach for not because I need nourishment, but because I want to change how I feel.
The First Day of My Experiment
This morning, I went for a walk before breakfast. Then I had breakfast and went out for another walk.
During the day, I worked on my website and later attended a group meeting. Afterward, a friend and I walked quite a long distance together.
So my walk before dinner happened as well.
After a substantial dinner, I suddenly felt sleepy, even though it wasn’t yet eight o’clock in the evening. I was actually considering going to bed. But then I started talking, recounting the events of the day — and gradually the sleepiness disappeared.
Perhaps walking is also helping me stay alert, but I can’t say that yet. After all, my condition is influenced by social interaction, food, sleep, and mood as well.
What I Want to Find Out
My idea is simple: to combine several beneficial influences in a single daily routine.
A walk before breakfast gives me exposure to morning light. A walk after breakfast helps my body handle the glucose entering my bloodstream. And walks throughout the day may become a way of regulating my emotions without additional snacking.
I don’t know whether I’ll manage to take six walks every day. Perhaps such a routine will prove too demanding, and I’ll have to adjust it.
But I want to find out whether this approach can help me improve my sleep, increase my daytime alertness, and reduce my habit of eating when I’m not hungry.
This isn’t the result of a scientific study. It’s the beginning of my own personal experiment.