Regular exercise can support your overall physical and mental health. Research shows that regular exercise can improve cholesterol, insulin levels, mood, sleep and weight control.
Evening and morning training have advantages. Evening exercise can reduce the risk of early death and help control blood sugar levels, while morning exercise can improve heart health.
Some evidence shows that the time of day doesn’t matter as long as you exercise regularly. The best time to exercise may depend on your preferences, goals, and schedule.
Research has shown that exercising early in the day can benefit your heart and improve sleep quality. It can also help with weight control.
- One study found that people who exercised between 7 and 9 in the morning had a lower body mass index (BMI) than people who exercised in the afternoon or at night. The researchers noted that more studies are needed to understand this connection.
- Another study found similar results, noting that people who exercised before noon lost more weight than those who exercised after 3 p.m.
- One study found that people who worked at 7 a.m. fell asleep earlier, woke up fewer times during the night, and experienced deeper sleep than people who worked at 1 p.m.
A recent study also found that morning exercise can help lower blood pressure. People who worked at 7 a.m. had 10% lower blood pressure and maintained that lower blood pressure throughout the day.
Disadvantages
While some people find morning workouts to fit into their daily schedule, others will find waking up early and exercising more of a challenge.
Morning workouts can also make you more prone to injury, especially if you jump into vigorous exercises or don’t warm up. Your body temperature is lowest in the morning, so you may need a longer warm-up routine to prepare your body for exercise. Your joints and muscles may also be stiff early in the morning.
Warm-up exercises, such as arm curls, high knees, or light jogging, help dilate blood vessels and send oxygen to the muscles, improving flexibility and efficiency and reducing stress on the heart.
If you’re especially tired in the morning but still want to exercise in the morning, try eating a small snack before your workout and fueling your body afterward. This will help you get the energy you need without weighing you down.
Exercising at noon may be best for people looking to improve their athletic performance, as body temperature typically peaks in the afternoon. Research has shown that exercising when your body temperature is low can decrease athletic performance and can increase your risk of injury.
Other studies have found similar results linking improved exercise performance to time of day. One small study found that strength and endurance peak in the afternoon between 3 and 6 p.m., and another suggested that peak performance occurs between 4 and 8 p.m.
There’s also evidence that afternoon exercise is good for your heart. The researchers in this study note that exercising between 11 a.m. and 5 p.m. may be optimal for heart health.
Disadvantages
One of the biggest downsides to exercising in the afternoon is the schedule. Fitting in an afternoon workout can be a challenge if you work during the day. Even if you try to work out on your lunch break, you may have to cut the time short to accommodate a shower and something to eat.
It can also be harder to fit in an afternoon workout, especially if it’s pushed aside for meetings, kids’ activities, or social outings with friends. If you want to exercise in the afternoon, make it a priority by adding a standing appointment to your calendar.
A recent study found that obese middle-aged people who exercised in the evening were 28% less likely to die from any cause than people who exercised in the morning or afternoon.
Some experts theorize that evening exercise may be better for blood sugar, especially for people with insulin resistance. Exercising after a meal can help lower glucose (blood sugar) levels, and one study found that exercising later in the day can lower blood sugar in people with diabetes. More research is needed to understand this connection.
Exercising in the evening can also be a way to relax and de-stress. One study found that late-night exercise didn’t affect everyone’s sleep, and moderate to vigorous activity three hours before bedtime was not associated with sleep quality. Instead, exercise may promote slightly longer sleep and lead people to go to bed earlier.
Disadvantages
While some people may find an evening workout a relaxing way to wind down, others may find it too energizing, making it difficult to fall asleep.
Evening exercise can also reduce the amount of time you spend sleeping. If this is the case, you may need to change your exercise schedule and try exercising earlier to see if that helps.
Several variables contribute to what time is best for you to exercise. Consider your schedule, energy level, sleep patterns, and personal preferences. The season and outside temperature can also influence your decision, especially if you like to exercise outdoors.
Research shows that consistency is more important than the time of day when exercise results are seen. Researchers have found that exercising at the same time each day, rather than sporadically, helps promote long-term exercise adherence.
No matter when you exercise, it’s important to keep moving every day—even if you can only spare a few minutes. One study found that exercising for 10 minutes a day can help reduce the risk of premature death.
To choose the best time to exercise for you, consider whether you’re more likely to stick to a morning, afternoon, or evening exercise routine. Here are some other factors to consider:
- Sleep quality: Pay attention to how well you sleep at night. If you exercise at night but have trouble falling asleep, exercising in the morning may be better for you. If you’re too tired in the morning to get out of bed to exercise, an afternoon or evening workout may be a better option.
- Temperature outside: Maybe it’s too cold to exercise outside in the morning. In other climates, extreme heat can make afternoon workouts dangerous. Consider the weather and how it may affect your ability to exercise and choose your exercise time accordingly.
- Schedule: Look at your schedule and think about how busy you are at any time of the day. If you enjoy your morning workout but usually run late, squeezing in your morning workout may not be feasible. Choose a time that gives you the most flexibility to get a consistent workout.
- Energy Level: Think about how you feel at different times of the day. Morning workouts can be best if you have more energy and motivation in the morning, especially if you’re dragging in the afternoon or evening. Conversely, if you feel tired in the morning and have more energy later in the day, you may find afternoon or evening workouts more appealing.
Some evidence suggests that the time of day you exercise can affect exercise success and outcomes. Morning, midday and evening workouts have different potential benefits.
Researchers have not definitively determined what time of day is best for exercise. Most evidence shows that consistent exercise is more important than time of day. To determine what time of day is best for your workouts, consider your schedule, sleep habits, energy level, and climate.