The Best Times To Exercise For Optimal Health And Weight Loss

Day or night, exercise does a body good! But with busy schedules and varying energy levels, many people wonder what the best time to work out is. Research has shown that the timing of physical activity can influence its effectiveness and benefits. The ongoing debate about workout timing is supported by various studies, providing insights into morning, afternoon, and evening workouts.

In interviews, experts like TODAY's Al Roker have shared their preferences for morning workouts, emphasizing that the best time to exercise is ultimately when you can consistently fit it into your schedule. Dr. Natalie Azar, a medical contributor, also agrees, noting that the time of day might depend on individual goals. For instance, managing obesity or blood sugar levels might require more specific timing, with some evidence suggesting that evening exercise may offer unique advantages.

Regardless of the time, exercising has numerous health benefits, including strengthening muscles and improving heart health. Morning workouts are often seen as the easiest way to incorporate fitness into your day, while afternoon or evening sessions can provide added benefits, such as enhanced performance due to being warmed up from daily activities. Let's explore the advantages of working out at different times to help you determine the best fit for your lifestyle!

Key Takeaways

Exercising in the morning can help with weight loss and boost metabolism.
Morning workouts are linked to healthier lifestyle habits, such as reduced tobacco and alcohol use.
Afternoon exercise is associated with a lower risk of heart disease and may enhance workout quality.
Evening workouts can stabilize blood sugar levels and improve mood and strength.

The Best Time of Day to Work Out

Experts generally agree that morning workouts are ideal for logistical and health reasons. A study published in the journal Obesity suggests that exercising between 7 a.m. and 9 a.m. can promote a lower body mass index compared to working out later in the day. Engaging in moderate to rigorous exercise during this timeframe could significantly contribute to weight management.

Morning exercisers tend to exhibit healthier habits overall. They are often more consistent in their workout routines and maintain a balanced diet. These factors can play a vital role in achieving fitness goals and improving overall health.

The Benefits of Morning Exercise

Research indicates that individuals who wake up early can fit in more physical activity throughout the day. On average, men can gain an additional 30 minutes, while women can add around 20 minutes. Women who exercise in the morning, particularly between 6 a.m. and 8 a.m., have shown greater reductions in belly fat and improved blood pressure.

Morning workouts have also been linked to better exercise adherence and weight management, especially for overweight individuals. Furthermore, exercising in the morning releases endorphins, contributing to an improved mood throughout the day.

The Case for Afternoon Exercise

Exercising during midday to late afternoon can also offer unique health benefits. Studies have indicated that workouts in this timeframe may be linked to a lower risk of premature death and heart disease, particularly among older adults and those with pre-existing health conditions. Engaging in physical activity when your body is naturally warmed up can enhance performance and reduce injury risk.

Moreover, afternoon exercise may lead to more comprehensive workouts, combining both cardio and strength training. This comprehensive approach can help maximize the health benefits of daily exercise, as shown in research conducted with activity trackers and data from the UK Biobank.

The Benefits of Evening Workouts

If you prefer to exercise later in the day, you can enjoy various benefits. Evening workouts, especially after dinner, can help stabilize blood sugar levels and improve insulin sensitivity. This is critical for individuals managing weight and metabolic health.

Research also highlights that exercising in the evening can enhance muscle strength and endurance, particularly for women. Men can experience lower blood pressure and reduced fatigue, making evening workouts a great alternative for those who find morning sessions challenging.