When is the Best Time of Day to Exercise?
Patients often ask, “What’s the best time to exercise?”
Is it morning, afternoon, or evening? Does timing your workouts really matter?
The answer depends on your body’s natural rhythms, your personal goals, and your schedule.
Let’s explore how the time of day can affect your exercise routine and how to make it work best for you.
How Your Body Clock Influences Exercise Performance
Growing research suggests that paying attention to your body clock and its effects on your energy level or alertness may be worth a try because of the potential health benefits.
Whether you are an early bird or a night owl actually depends on your body’s circadian rhythm, an internal 24-hour clock that influences bodily functions like temperature, hormone levels, blood pressure, and heart rate.
These factors affect energy levels and physical performance throughout the day.
Paying attention to your internal clock may also help improve your results.
- Whether you’re a morning person or a night owl, your circadian rhythm can guide you to the most effective times for exercise.
- While consistency is key, aligning your workouts with your body’s natural rhythm can boost performance, improve recovery, and help you stay motivated.
- While there is no reliable evidence suggesting that calories are burned most effectively at a certain time of day, the time of day can influence your feelings toward exercise.
Benefits of Exercising at Different Times of the Day
Each time of day offers unique benefits for physical activity.
Let’s break down how morning, afternoon, and evening workouts might suit your goals and lifestyle.
— Morning Workouts: Start Your Day Right
Many people prefer exercising in the morning to kickstart their day with energy and focus.
Morning workouts can have distinct advantages:
- Improved Metabolism: Morning exercise may boost your metabolism, helping you burn more calories throughout the day.
- Blood Sugar Regulation: Research suggests that morning exercise can lower blood sugar levels, particularly beneficial for individuals with diabetes or those seeking weight loss.
- Better Sleep Patterns: Early workouts help regulate your sleep cycle, making it easier to fall asleep and stay asleep at night.
- Fewer Distractions: Exercising in the morning reduces the chances of skipping your workout due to unexpected interruptions later in the day.
However, some people feel less flexible or energetic in the morning.
If this sounds like you, a gentle warm-up can help prepare your body.
— Afternoon Workouts: Hit Your Peak Performance
If your goal is to maximize physical performance, afternoons might be your sweet spot.
Here’s why:
- Enhanced Physical Strength: Muscles tend to be strongest between 2 p.m. and 6 p.m., leading to better performance in strength-based activities like weightlifting.
- Lower Risk of Injury: Studies suggest the risk of injury is lower during this time, as your body is fully awake, and your joints and muscles are more flexible.
- Optimal Lung Function: Lung efficiency peaks in the late afternoon, improving stamina and endurance during cardio exercises.
- Stress Relief: After a long day, an afternoon workout can help you relax, unwind, and improve your mental well-being.
Afternoon workouts may also feel less rushed than morning sessions, giving you the chance to focus fully on your routine.
— Evening Workouts: Relax and Recharge
Exercising in the evening might be ideal if you’re not a morning person or if your schedule is packed earlier in the day.
Evening sessions offer the following benefits:
- Increased Flexibility: Your joints and muscles are most flexible in the early evening, reducing stiffness and improving mobility.
- Better Recovery: Evening workouts may enhance muscle recovery due to higher body temperatures and hormone levels.
- Convenience: Many find it easier to fit in a workout after completing daily commitments, making evenings a practical option.
One potential downside: intense late-night workouts can interfere with sleep for some individuals.
If you notice difficulty sleeping, aim to finish your workout a few hours before bedtime.
How to Choose the Right Time for Your Workouts
Finding your ideal workout time depends on your goals, lifestyle, and personal preferences.
Here’s a step-by-step guide to help you decide:
1) Set Your Goals
- Are you aiming for weight loss? Morning workouts might be ideal.
- Looking to improve performance? Afternoon may suit you best.
- Need to de-stress? Evening exercise can help you relax.
2) Listen to Your Body
- Identify when you feel most energetic and alert.
- Experiment with different times to discover when you feel your best during exercise.
3) Consider Your Schedule
- Consistency is crucial, so choose a time that fits seamlessly into your routine.
- Plan ahead to avoid missed sessions.
4) Customize Your Routine
- Work with a physical therapist or fitness professional to create a tailored program that suits your goals and natural rhythm.
**Consistency Is Key!
While timing can enhance your workout experience, the best time to exercise is the time you can stick with consistently.
Whether you’re hitting the gym at sunrise or going for a run after dinner, maintaining a regular routine is essential for long-term success.
Need Help Planning Your Fitness Routine?
You don’t have to be an expert on circadian rhythms to determine the best time of the day to exercise.
At The Jackson Clinics, our physical therapists and exercise specialists can help customize a program that fits your lifestyle, fitness goals and daily commitments.
Together we can determine the exercises and times that are most enjoyable for you and make you feel your best.
Let’s create the best exercise routine for you and your needs—contact us today!
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