The Best Time of Day to Work Out for Optimal Results, According to Experts

Table of ContentsView AllTable of ContentsMorning WorkoutsPossible DownsidesAfternoon WorkoutsPossible DownsidesWhich Is Better?Factors to Consider

Table of ContentsView All

View All

Table of Contents

Morning Workouts

Possible Downsides

Afternoon Workouts

Which Is Better?

Factors to Consider

When can you get the most out of your exercise efforts? The best time of day to work out is mostly personal and depends on your fitness goals, preferences, schedule, and general health.

Although consistency is the most important element, there is evidence that exercising at different times of day can alter its effects on the body. For instance, exercise timing could matter if you’re trying to maximize cardio health rather than weight loss.

Also, if you’re competing with yourself or others, evidence exists that athletic performance peaks in the late afternoon.

Science-Backed Benefits of Working Out in the Morning

Some research shows that morning exercise, for example, may help you metabolize fat andlower the risk of heart attackor developingcancer.

Morning exercise can also have these additional benefits:

Promotes Healthier Habits

Getting the day off to an active start will help you form good habits. Morning exercise can be easier to plan and you’re less likely to be interrupted.

Researchers have noted that those who exercise in the morning are likelier to keep going, and the benefits can help them make good choices throughout the day.A study in which young adults underwent a 15-week exercise program showed they had a tendency to improve their eating habits and make other healthy choices.

Helps Maintain Focus and Mood

When you exercise, the activity boosts the production of neurotransmitters in your brain, includingserotonin and dopamine.These substances function in communication in the nervous system. They help your mood and pave the way for you to feel pleasure and happiness.

You may have heard about exercise andendorphins, hormones that are also linked to experiencing pleasure. Researchers now think, however, that exercise responses like “runner’s high” may be due to hormones called endocannabinoids in our bodies, which are similar to compounds found in cannabis.

Encourages a Good Night’s Sleep

Some research shows that morning exercise can help you sleep longer and better. One review of studies noted that adults who began to exercise for at least 30 minutes a day slept an average of 15 minutes longer.

Exercise can also help you fall asleep more easily and wake up less often during the night. Exercise may help counter insomnia, sleepiness, andsleep apnea(repeated pauses in breathing during sleep).Moderate-intensity exercisewas found in some studies to promote better sleep than high-intensity activity.

Supports Weight Loss

Regular morning exercise could help you manage body weight in several ways. On the behavioral level, when you make exercise a part of your morning routine, you are more likely to focus on it.

People who exercise in the morning may have a lower calorie intake throughout the day and eat less fat and carbohydrates. It could also help you burn more fat, and exercising before you eat can boost your metabolism during and after the activity.

The connection between weight loss and different forms of exercise and times to exercise is still being researched. One study of more than 5,000 people found that those who exercised moderately to vigorously in the morning were less likely to be overweight or have obesity.

Lowers Blood Pressure

If you’re concerned abouthigh blood pressure, morning exercise could help lower it. A small study indicated that older, overweight people who exercised in the morning, interspersed with periods of sitting, had lower blood pressure for eight hours afterward.

Sex may also be a factor in exercise timing and blood pressure. One small study of active, healthy women and men showed that morning exercise lowered blood pressure in the women, and afternoon exercise was more effective in lowering blood pressure among men.

A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

A Note on Gender and Sex Terminology

Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.

Morning exercise also has potential drawbacks. These include:

Why the Afternoon May Be the Most Effective Time to Work Out

Research shows that late afternoon exercise has some surprising upsides. In addition to improving performance, it’s been linked to a lower rate of death from heart disease and other causes, especially among males who are older, less active, or those with a history of cardiovascular conditions, though any exercise can reduce some health risks.

Here’s what an afternoon workout could do for you:

Boosts Fitness Performance

If you’re after high performance goals, the afternoon may be your best bet for workouts. Research has shown that the optimal time for athletic performance is in the late afternoon, between 4 p.m. and 6 p.m., when your body temperature is at its highest.Being warm aids muscle contraction, which increases your strength.

Better afternoon performance may also be connected to a well-synchronized circadian rhythm, as you may get less sleep than ideal if you change your sleep schedule fit in exercise in the morning.

Regulates Blood Sugar

A study of more than 2,000 people withtype 2 diabetes(a condition of high blood sugar) showed thatblood sugar levels fellmore during moderate-to-intense afternoon exercise than at other times of the day. The difference was significant, at up to 30% to 50% more than groups that exercised at other times.

Most exercise lowers blood sugar levels, though very intense or competitive sports may temporarily raise them due to adrenaline surges.

Provides Stress Relief

While morning exercise can set you up for a good day, afternoon exercise can take the edge off a not-so-good one. If you’ve had a tough day, exercise is a great stress reliever.

As little as 20 or 30 minutes of aerobic exercise can change your mindset. Exercise affects hormones that control neurotransmitters in the brain that help determine mood, including serotonin and dopamine.

Lower Certain Health Risks

Working out or exercising in the middle of the day through the afternoon has been linked to lower mortality rates in general, including from cancer and cardiovascular disease.

A study of more than 90,000 people over seven years found that it was particularly beneficial to seniors, males, people who did not previously exercise much, or those with heart disease.

Afternoon exercise may boost your performance, but it may have some negative effects as well, including:

So, Morning or Afternoon, Which Is Better?

The time of day you work out may affect your gains, but you’ll benefit regardless. What really matters is finding a time that works for you and fits your needs and schedule. Determine your goals and stick to your routine. It can take months to form a habit, but it starts with one day.

Whether you’re a morning person or a night owl is not as important as being consistent with your workouts. Regular exercise at the same general time can help synchronize your circadian rhythm, which can improve your sleep, metabolism, and immune system functions.These contribute to your general health and fitness and lower the risk of some diseases.

If you’re changing things up or starting a new workout routine, here are some factors to consider when you are figuring out when to exercise:

Summary

When you exercise is not as important as whether you exercise, but exercise timing affects how you benefit from physical activity. Morning exercise can be the easiest to schedule, but your athletic performance might be better in the late afternoon.

When determining your exercise routine, keep your goals, commitments, and general health in mind. Then, stick with it to optimize the many benefits of working out.

28 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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