Exercise is beneficial whether it is done during the day or at night, but the debate continues on the best time to work out. The specific answer may vary depending on a person’s goals, with research suggesting that evening exercise may be more effective for managing obesity and lowering blood sugar levels. However, working out at any time can bring numerous health benefits, such as strengthening muscles and improving heart health. Morning workouts are often recommended as they are easy to fit into a day and provide a sense of accomplishment early on. On the other hand, afternoon or evening workouts have their own advantages, such as being able to combine cardio and strength training or having already warmed up from daily activities.
When it comes to weight loss, a study found that exercising between 7 a.m. and 9 a.m. was associated with a lower body mass index compared to exercising midday or afternoon. Morning exercisers were more likely to engage in other healthy behaviors, which could contribute to the weight loss results. People who exercise in the morning tend to be more active throughout the day, with women who workout between 6 a.m. and 8 a.m. experiencing greater reductions in belly fat and blood pressure. Morning exercise has been found to aid in exercise adherence and weight management in overweight individuals. It also prompts the body’s molecular clock to reset itself, potentially boosting metabolic health and weight loss.
The benefits of morning exercise include releasing endorphins, forming good habits, boosting mood, burning more fat on an empty stomach, and controlling blood sugar levels. If you exercise in the morning, you are more likely to complete your workout without interruptions and start your day on a positive note. However, some people may find it easier to workout in the afternoon or evening due to feeling more warmed up and less fatigued at that time. Studies have shown that afternoon exercise is linked to a lower risk of premature death from all causes and heart disease, especially among older adults, inactive individuals, and those with pre-existing heart conditions.
Evening workouts have their own set of benefits, especially for sedentary individuals with obesity. Exercising in the evening, particularly after a meal, can lead to more stable blood sugar levels throughout the day. Research has also shown that evening aerobic exercise can improve insulin sensitivity, reduce blood pressure, and lower the risk of mortality and cardiovascular disease. Late afternoon or early evening workouts can increase upper body muscle strength, power, endurance, and overall mood in women, while lowering blood pressure and fatigue in men. Working out in the evening may also contribute to a more enjoyable and less strenuous exercise session, allowing individuals to end their day on a positive note. Ultimately, the best time to work out depends on individual preferences, goals, and schedules, with both morning and evening exercise offering unique benefits for overall health and well-being.
