What’s the Best Time to Exercise?
Key takeaways:
Research suggests that working out at different times of the day may enhance the benefits of exercise.
Morning workouts may promote healthier habits, while afternoon or evening workouts may boost exercise performance.
The best time to work out depends on your preferences and fitness goals.
Some people swear by morning workouts, while others don’t even think about exercise until the end of the day. Those with busy schedules might squeeze in a workout whenever they can. No matter which category you fall into, there’s no denying the benefits of regular exercise.
But exercising at certain times may provide different health benefits. So, what's the best time of day to exercise? Find out what the science says about morning, afternoon, and evening workouts.
What are the benefits of working out in the morning?
There are numerous reasons to get up and get moving first thing in the morning.
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Promotes healthier habits
Experts say that the best way to form a new habit is to combine it with an old one. The technique, called habit stacking, encourages you to find patterns in your current routine. Many of your longstanding daily routines –– like brushing your teeth –– happen in the morning. So, if you're having trouble making exercise a habit, morning workouts might help.
One review looked at exercise timing. Researchers found that working out at the same time every day, especially in the morning, may increase your ability to stick to an exercise routine. It may also boost your overall physical activity. So, you might be more consistent and active if you choose morning workouts.
Supports weight loss
If weight loss is one of your fitness goals, consider morning workouts. There is a link between exercise timing and weight loss, according to one study. Scientists tracked the exercise habits of previously inactive adults for 10 months. Participants who worked out before noon lost more weight than those who exercised after 3PM. The early movers were a little more active throughout the day and tended to eat less.
A more recent study had similar results. Researchers compared morning, afternoon, and evening exercise. They found that working out between 7AM and 9AM was associated with a lower body mass index.
Helps you stay focused
Morning workouts can help you stay focused during the day. A small study found that morning exercise improves attention, visual learning, and working memory in older adults. Working memory allows you to retain information to complete cognitive tasks. Remembering a phone number, for example, requires working memory.
Lowers your blood pressure
Almost half of adults in the U.S. have high blood pressure (hypertension). This increases the risk of conditions like heart disease. Fortunately, regular exercise can help manage or prevent high blood pressure. Morning exercise may be particularly effective for blood pressure management. In one study, researchers looked at morning workouts in older adults with larger bodies or obesity. Treadmill workouts that lasted 30 minutes lowered the participants' blood pressure over an 8-hour day.
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Encourages restful sleep
Waking up early to work out might not be as difficult if you get a good night's sleep. And regular exercise has been linked to better sleep. Some evidence suggests that morning workouts are best for restful sleep. A small study found that people got better sleep when they exercised in the morning instead of the afternoon. They fell asleep faster and experienced longer, deeper sleep. In another study, early exercise improved sleep quality for older adults with insomnia.
What are the benefits of working out in the afternoon or evening?
If you hit snooze multiple times when waking up, the afternoon or evening might be the best time to work out. And there are some benefits to working out later in the day as well.
Boosts your workout performance
Research on exercise timing and performance is mixed. However, ongoing studies suggest that afternoon or evening exercise may improve athletic performance. One study examined how time of day affects high-intensity exercise performance. The results indicate that performance peaks between 4PM and 8PM.
Regulates your blood sugar
Studies on the link between exercise timing and reduced blood sugar levels are also mixed. But recent research shows that afternoon exercise may be better for blood sugar management. In one study, afternoon exercise was more beneficial than morning exercise for men at risk of Type 2 diabetes. Afternoon workouts lowered their fasting blood sugar and improved their insulin sensitivity.
An older trial had similar findings. Notably, researchers found that morning exercise increased blood sugar levels in men with Type 2 diabetes.
Encourages restful sleep
Exercise increases your heart rate and core body temperature. But your heart rate and body temperature decline to prepare for sleep. So, in the past, experts recommended avoiding exercise before bed.
But more recent research challenges that recommendation, suggesting that evening exercise does not impair sleep quality. Evening exercise may help you fall asleep faster and get deeper, more restful sleep. Just be sure to finish working out at least 90 minutes before bedtime.
When is the best time to work out?
Exercising in the morning or later in the day may enhance certain health benefits. But ultimately, the best time to exercise is whenever it's most convenient and enjoyable for you. That way, you'll be motivated to commit to a routine.
Remember, every bit of movement you can fit into your day counts. A study found that adding just 10 minutes of daily physical activity could prevent 110,000 premature deaths a year. So, even if you only have time for 10-minute exercise breaks throughout the day, you'll still reap the benefits of exercise.
Should you exercise every day?
According to the CDC, adults should do 150 minutes of moderate-intensity aerobics every week. That's 30 minutes of exercise, 5 days a week. Examples of aerobic exercise include:
Jogging or running
Swimming
Dancing
Any of these exercises can be done at a higher-intensity level. If you are working out at a higher level, then you can exercise for 75 minutes per week.
The CDC also recommends doing moderate- to high-intensity strength training 2 days a week. Examples include:
Using resistance bands
Doing bodyweight exercises such as push-ups, lunges, or squats
Practicing some forms of yoga
Adding balance and flexibility exercises can help you establish a complete fitness routine. Examples include:
Proper rest and recovery are critical components of a healthy practice as well.
The bottom line
Growing research suggests that there are unique benefits of working out in the morning, afternoon, or evening. But you can enjoy the health benefits of regular exercise no matter what time you work out. So, the best time to exercise is a matter of preference, schedule, and fitness goals. Whichever time keeps you motivated to move is the right time of day for you.
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References
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