Movement

What’s the Best Time to Exercise As Per Research

Optimise your workouts by choosing the best time to workout. Understand the science behind working out at a certain hour and more.

By URLife Team

07 Sep 2024

People have different favourite times to work out—some love getting up early for a morning sweat session, while others hit the gym later in the day. No matter when you exercise, staying active is key to good health. But did you know that working out in the morning might come with its own set of perks? Check out what the research says about why hitting the gym early could be your best bet for reaching your fitness goals.

Related story: Is 5 AM Best Time To Exercsie?

Benefits of Working Out In the Morning

Boosts Metabolism

According to a 2023 study published by the Proceedings of the National Academy of Sciences found that mice that exercised in their active phase, which is like morning exercise for people, had a higher boost in metabolism than mice that exercised when they were usually resting (late evening)

Working out in the morning—especially on an empty stomach—is the best way to burn stored fat. That’s largely because the body’s hormonal composition in the morning is set up to support this aim. Physical activity at different times of day can impact the body in various ways because biological processes follow the body's circadian rhythms. Early morning exercise sessions are known to boost metabolism and improve overall energy levels. This timing aligns with the body's natural rhythm, which can enhance the effectiveness of the workout and contribute to better health outcomes.

Reduces Abdominal Fat and Better Management of Blood Pressure

A 2022 study published in the journal Frontiers shows that morning exercise reduces abdominal fat and blood pressure in women. Also, when women did the same exercises in the evening, it enhanced their muscular performance.
For men, evening exercise helped with lowering blood pressure and stimulating the breakdown of body fat. The time of day in which women performed exercise training (AM vs PM), significantly altered the training-induced adaptation in upper body strength, power, muscular endurance and lower body muscular power

One reason for this is likely due to individual differences. For example, people with early chronotypes (morning larks) and those with late chronotypes (night owls) have different times when they perform at their best athletically. Morning exercise can be particularly effective for reducing abdominal fat and managing blood pressure due to several factors. First, exercising in the morning boosts metabolism, leading to more efficient calorie burning throughout the day, which helps reduce abdominal fat. Regular morning exercise also improves insulin sensitivity, which aids in regulating blood sugar levels and reduces the risk of fat accumulation around the abdomen

Enhances Concentration

According to a 2020 study published by the BMJ Journals, morning exercise improves attention, visual learning, and working memory in older adults. Working memory allows you to retain information to complete cognitive tasks.

Another study in the Journal of Physiology found that exercising at 7 a.m. may shift your body clock earlier, meaning you’ll feel more alert in the morning and get tired earlier in the evening. This improvement is crucial for maintaining mental agility and daily functioning as we age.

Furthermore, the positive effects of morning exercise on working memory and attention are linked to increased blood flow and oxygen delivery to the brain. Regular physical activity stimulates the release of growth factors and neurochemicals that promote brain health, including neurogenesis, which is the creation of new brain cells. These benefits can be especially advantageous for older adults experiencing age-related cognitive decline. Additionally, morning exercise helps regulate sleep patterns and reduce stress, both of which play a role in cognitive function.

Supports Weight Loss

A 2021 study published by American College of Sports Medicine concludes that consistent morning exercise may be beneficial for individuals with obesity as it aids in quick weight loss. As per the study, the participants who worked out before noon lost more weight than those who exercised after 3 PM.

Consistent morning exercise may also improve self-regulation and support weight loss. As the day goes on, it can become harder to stick to exercise routines due to new priorities that compete for time, decreased self-regulatory strength, and the impact of daily events on mood. These factors can undermine both the intention to exercise and the quality of performance. Exercising in the morning helps avoid these challenges by establishing a routine before other distractions and demands arise

Benefits of Working Out in the Afternoon,Evening and Night

Evening workouts can be a great option for those looking to enhance their physical performance. As your body temperature naturally rises throughout the day, muscles are more pliable and your endurance tends to peak in the late afternoon or early evening. This physiological change can lead to improved strength and flexibility, making it an ideal time for high-intensity workouts or strength training. Additionally, exercising in the evening can serve as a productive way to unwind after a busy day, offering a chance to release accumulated stress and boost mood.

Nighttime workouts, on the other hand, can significantly benefit those who struggle with sleep issues or seek to de-stress before bed. Engaging in moderate exercise a few hours before sleeping can help regulate sleep patterns by promoting deeper, more restful sleep. The endorphins released during exercise can also aid in reducing anxiety and improving overall mental well-being. However, it's important to finish workouts at least an hour or two before bedtime to avoid overstimulation, which can interfere with falling asleep.

While working out at any time of day has its own benefits, morning exercise stands out for its unique advantages. Exercising later in the day isn't harmful and can be effective, especially if it fits better with your schedule and personal preferences. Ultimately, the best time to work out is the time that works for you and helps you stay consistent. But if you’re looking to optimise your fitness routine, embracing morning workouts might offer some extra perks to enhance your overall health and performance.

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