Should you set your alarm for a pre-dawn run, squeeze in a lunchtime gym session, or unwind with evening yoga? The best time of day to exercise depends on various factors, including your lifestyle, goals, and even your body’s internal clock. Let’s dive into what research shows about the best times to get moving.
Morning workouts
Morning workouts are often hailed for their ability to set a positive tone for the day. Exercising early can help establish a consistent routine, boost your metabolism, and enhance your mental health. If you’re looking to start your day with energy and focus, morning might be the ideal time for you.
Benefits:
- Consistency: Exercising in the morning can help establish a routine, making it easier to stick to your fitness goals.
- Metabolism boost: Morning workouts can jumpstart your metabolism, helping you burn more calories throughout the day.
- Mental health: Starting your day with exercise can improve mood and reduce stress levels, thanks to the release of endorphins.
What research shows:
- A study from Appalachian State University found that people who exercised at 7am experienced deeper, longer sleep than those who exercised later in the day.
- Morning exercise has been linked to better decision-making and higher productivity throughout the day.
Afternoon workouts
Seeking peak performance? Your body temperature and muscle function are at their highest during the afternoon, reducing the risk of injury and enhancing workout efficiency. It’s also a great way to break up your day and alleviate stress.
- Optimal physical performance: Body temperature peaks in the afternoon, which can enhance muscle function and strength.
- Reduced injury risk: Warm muscles are less prone to injury, making the afternoon an ideal time for high-intensity workouts.
- Stress relief: Midday exercise can be a great way to break up your day and relieve daytime stress.
What research shows:
- Research published in the Journal of Physiology suggests that the body’s circadian rhythms optimize muscle performance and efficiency in the afternoon.
- Studies have shown that lung function is best between 2pm and 4pm, making it a prime time for endurance activities.
Evening workouts
Evening workouts offer a perfect opportunity to unwind and destress after a busy day. Contrary to popular belief, exercising at night can actually improve sleep quality for some people. Additionally, your muscle strength and endurance are often at their peak in the evening, making it an excellent time for resistance training.
- Stress reduction: Evening exercise can be a great way to decompress after a long day.
- Improved sleep quality: Contrary to popular belief, exercising in the evening doesn’t necessarily disrupt sleep. In fact, it can improve sleep quality for some people.
- Increased strength: Muscle strength tends to peak in the evening, making it a good time for resistance training.
What research shows:
- A study in the Journal of Sports Science & Medicine found that evening exercise could help improve sleep patterns for insomniacs.
- Research indicates that working out between 6pm and 9pm aligns with natural circadian rhythms that may promote muscle growth and recovery.
Personalizing your workout times
Whether you’re an early bird, a midday mover, or a night owl, what matters most is that you’re moving and taking care of your health. Everyone’s body responds differently to exercise at different times. Experiment with morning, afternoon, and evening workouts to see which suits you best. Listen to your body and adjust your routine accordingly. Remember, the best time to exercise is the one that you can stick with day in and day out!
