What's the best time of day to exercise?

✅ This article discusses:

When is the best time to exercise?

• Benefits of exercising in the early morning
• Benefits of exercising in the afternoon or evening
• The importance of consistency in your workout schedule

 

Is there a specific time that yields the best exercise results?

When do you prefer to work out? If you’re considering starting an exercise routine, when do you plan to do it—morning, afternoon, or evening? Each person likely has a preferred time or a fixed schedule for exercising. Are you curious about when you can achieve the best workout results?

 

🌅 Benefits of Exercising in the Early Morning

For those who are just starting out or aren’t yet accustomed to working out, getting up early to exercise can feel quite challenging. However, if you’re looking for certain benefits, morning workouts are highly recommended.

Enhanced Focus and Productivity

According to one study¹, a group that exercised in the morning showed improved cognitive function and increased levels of neurotrophic factors. Another study² found that office workers who did just 10 minutes of light stretching and stress management exercises in the morning experienced heightened focus and productivity.

Additionally, moving your body releases hormones like epinephrine and norepinephrine, which can boost concentration and help manage stress

Improved Sleep Quality

Sleep consists of various stages, and spending too much time in light sleep (REM sleep) can lead to frequent awakenings and daytime fatigue. To fully enjoy your day, you need enough deep sleep, which is referred to as slow-wave sleep.

Research from Johns Hopkins Medicine³ indicates that morning exercise increases slow-wave sleep, which is crucial for physical and mental recovery. Therefore, if you feel you’re not getting enough sleep, morning workouts might help improve your sleep quality.

Optimal Weight Loss Effects

Morning workouts stimulate metabolism, promoting blood circulation and fat burning while facilitating waste elimination. Additionally, the hormone leptin, which regulates appetite, is released, helping to prevent overeating during meals.

As your metabolism increases, your overall energy expenditure rises, aiding in weight loss. If your goal is to shed some pounds, working out in the early morning can be very effective.

 

 

🌃 Benefits of Exercising in the Afternoon or Evening

While morning workouts have numerous advantages, evening workouts might be more appealing for those who identify as night owls. Many people also find they have personal time available in the evening, leading to a higher demand for evening workouts. Let’s explore the benefits of exercising in the evening.

Effective for Strength Building

If your goal is to build strength and muscle through resistance training, high-intensity workouts, or interval training, evening workouts are recommended. By this time, your body temperature has risen, which can help relax your muscles and reduce the risk of injury. Additionally, levels of cortisol and thyroid-stimulating hormones increase after 7 PM, enhancing workout efficiency in terms of muscle mass and strength gains.

Deep Sleep Induction via Melatonin Production

Exercising in the evening stimulates the release of melatonin, the hormone that promotes sleep. It can also help regulate the autonomic nervous system, which may alleviate physical symptoms of stress, such as insomnia. However, be cautious with high-intensity workouts too close to bedtime, as they can spike endorphins, making it harder to fall asleep. Instead, light activities like walking or yoga in the evening can promote better sleep.

Boosted Immunity and Anti-Aging Benefits

Recent research has shown that exercise increases the activation of NK cells, which are crucial for immune function, within 30 minutes post-exercise. Furthermore, participants who maintained an exercise routine for over a month showed less shortening of telomeres, which are important for preventing cellular aging.

 

 

Consistency is Key

While specific timing can enhance certain effects, the most important aspect is to find a consistent time that fits your schedule. Regular exercise at a set time helps establish a habit, aligning your brain and body rhythms for better results. It also stabilizes hormone levels, promoting muscle growth and recovery.⁴

Considering all factors, the best time for optimal workout efficiency is the time you can consistently dedicate to exercise. Above all, exercising is far better than not exercising at all.

If you haven’t worked out today, remember that “right now” is a perfect time to get moving!

 

 

¹”The acute effects of aerobic exercise on cognitive flexibility and task-related heart rate variability in children with ADHD”, Drollette, E.S.

²"Acute resistance exercise on cognitive function: A systematic review”, Chang, Y.K.

³”Slow Wave Sleep Enhancement with Targeted Memory Reactivation”, 2014, 「Current Biology」, Neha V. Tandel, Matthias J. Schreiner, Joseph R. Wamsley

⁴"The influence of resistance training experience on the between-day reliability of commonly used strength measures in male and female adolescents", 2015, 「Journal of Strength and Conditioning Research」, Thomas J. Hazell, Kirsten F. Covington, Anthony N. Mitchell, Michael R. J. MacKenzie