What is the Best Time of Day to Workout? Morning Exercise Routine or Evening?
With regular exercise or physical activities, you will notice an improvement in your fitness, energy level, and mood. There are countless research studies on the health benefits of following daily exercise routines. They have all proven that regular exercise has the ability to burn fat (adipose) tissues, build body mass and strengthen bones, improve cardiovascular (heart) health, fortify the immune system, and enhance memory. It can reduce the stress level leading to a better mood and improved sleep. With a healthy body and mind, you will notice an improvement in your confidence level.
According to the Department of Health and Human Services, a healthy person should perform any of the following activities,
- 150 minutes-300 minutes of moderate aerobic activity every week, like brisk walking.
- 75 minutes-150 minutes of high-intensity aerobic activities every week, such as swimming, hiking, running.
- Or they can perform a combination of moderate and high-intensity aerobic activities every week.
You can have a healthy body and mind if you workout regularly. However, it is equally important to know what is the best time of day to workout/exercise and it depends upon various factors.
The right timing for exercise usually depends upon the following factors:
- The right time may depend on your schedule. For example, it may be convenient to exercise in the morning if you have no time to exercise in the evening.
- The right time for exercise also depends upon your circadian rhythm. For example, if you are an early riser, then you could make time to exercise in the morning. However, you may have to make time for exercise in the evening if you sleep later at night due to personal choice or work.
Several studies have linked daytime exercise to better overall fitness, health, and sleep. The metabolism is found to improve with daytime exercise which speeds up the burning of fat tissues. You are also likely to make healthier choices throughout the day if you start the day healthfully. For example, the possibility of developing a healthy eating habit increases with morning exercise.
However, exercising in the morning may cause some difficulties if you wake with swollen or expanded discs or joint stiffness, as they compromise movement. It is more beneficial to exercise in the evening in this scenario. Some people feel more energetic in the evening and enjoy exercising in the evening. These are a few benefits of evening-time exercise:
- Lower stress levels
- Improved endurance, anaerobic performance, and reaction times
However, the core temperature of the body can remain elevated for longer periods if you exercise in the evening resulting in a delayed transition to NREM sleep (restorative deep sleep phase). Therefore, you have to determine what is the best time to workout based on your schedule and long-term fitness goals.
4 Factors to Consider Before Determining a Time for Workout:
- At What Time Your Energy Level is the Best?
If you exercise in the morning, then you are likely to feel more energized and productive throughout the day. It improves the metabolism and energy level. You will start losing energy with the passing of each hour. You may have no energy to exercise after a long day of work. However, if you have additional tasks to perform in the evening, then you may benefit from exercising in the afternoon/evening/night, as it provides you with additional energy. However, the quality of sleep improves with an early morning workout, as it leads to a smooth transition to the restorative deep sleep phase.
2) Do You Prefer to Workout On an Empty Stomach?
There is no definite evidence that working out on an empty stomach is more productive than working out on a partially full stomach or vice versa. Therefore, you have to find out what works best for you. If you feel heavy when the stomach is partially full, then it may better to workout on an empty stomach. However, you have to workout on a partially full stomach if you need fuel for exercise. If you have a health condition, consult your doctor before beginning a workout routine.
3) Your Mindset
Your actions have an impact on how you think. You will feel a sense of accomplishment if you start the day with exercise. This will make you feel better. However, you may need some additional energy at the end of the day if you have a stressful job. In this scenario, exercising at a later time in the day will lower the stress level while improving the level of energy.
4) Your Performance
The core temperature of the body is higher in the early evening. Hence, many research studies have shown that people do anaerobic activities, such as weightlifting or callisthenics, better in the afternoon or evening. However, there is no need to change the routine if your body is accustomed to working out in the morning, as you can modify the body’s performance ability through routine exercise at a particular time of the day.
There is no fixed time for a workout…
In the end, we would say the best time to workout totally depends on your convenience, routine, or unique bodily needs. However, you need not worry about being unable to workout one day due to having a busy schedule. Do not skip the exercise often, as it may become a habit.
There is no fixed time for a workout, but yes you can set the perfect Workout Schedule and follow it daily.