What’s the best time of day for exercise?

The pros and cons of morning, afternoon & evening workouts

Everyone knows it’s important to exercise regularly, but busy schedules can make that difficult; most people only have time to exercise before or after work. Some people swear by early morning workouts to get energized for the day, while others insist evening exercise provides better benefits.

So, when is the best time to exercise? Is there an optimal time of day to burn the most calories? While there are different benefits for morning, afternoon, and evening workouts, the best time to exercise comes down to consistency and what works best for you.

Early morning workouts

According to Anthony Hackney, a professor of Exercise and Sport Science at the University of North Carolina Chapel Hill, early morning workouts (especially on an empty stomach) are the best way to burn stored fat. People have a naturally elevated level of cortisol and growth hormone in the morning, which draws more energy from fat reserves. This allows for better fat metabolism than other times of the day, which can be conducive to weight loss. Research also suggests that those who exercise in the morning may have less of an appetite throughout the day.

This is great news for early risers, but what if you’re not a morning person? A study published in the Journal of Physiology found that exercising at 7 a.m. may shift your body’s internal clock earlier. Additional studies suggest it’s easier to make new habits stick when you do them first thing in the morning. Since exercise is a great stress reducer, morning workouts may also contribute to better mental health and productivity throughout the day. However, if you’re really not a morning person, morning workouts may not be beneficial. You may be too tired to exercise at an intensity level that will expend enough energy to provide real results. It’s generally easier to stay consistent and get into the habit of regular exercise if you’re not fighting fatigue and tiredness.

Afternoon workouts

According to Hackney, afternoon workouts are a great second choice if you’re not able to get motivated to move in the morning. Since you’ll likely have eaten a meal or two, you may see a boost in your performance. Afternoon workouts can also be helpful to avoid the afternoon slump — even something as small as taking a quick walk can help you feel more alert and focused. One preliminary study suggests people naturally burn about 10 percent more calories in the late afternoon compared to other times of the day, though this study looked at people at rest, rather than those working out. It’s inconclusive whether you’ll burn more calories while working out in the afternoon.

Nighttime workouts

For those who aren’t morning people, evening exercise after work is generally the most convenient. However, there’s a common belief that working out in the evening can make it difficult to fall asleep. The Journal of Physiology did find that exercising between 7–10 p.m. can delay the body clock, causing later bedtimes, but Hackney says it only interferes with sleep if you’re jumping into bed right after your workout. One paper published in the Journal for Experimental Physiology found there were no links between evening exercise and sleep disruption, and that over time it may even reduce levels of the hunger-stimulating hormone ghrelin.

Listen to your body for the best time to exercise

The best way to achieve your weight loss and health goals with exercise is to stay consistent — and consistency is best achieved by listening to your own body. Try working out in the morning for a few weeks, then try noon, and early evening. Which time is easiest for you to stick to? Which one makes you feel the best afterward? Find a time that allows you to make exercise a consistent habit in your life. To stay motivated, make sure to choose activities you enjoy. If you’re a social person, you may want to take a group exercise class or take walks with a group of friends. If you’re more of an introvert, solo activities like swimming or walking may be a better fit. It’s also important to find a variety of activities you enjoy to prevent feeling bored or burnt out.

Exercise is essential to maintaining a healthy weight and decreasing the risk of health conditions like heart disease, high blood pressure, and diabetes. If you’ve been struggling with your weight, contact us to learn more about our medical weight loss programs in Santa Rosa. Our programs, overseen by Dr. Jennifer Hubert, give you the support and tools you need to have a healthy weight and lifestyle. We offer behavior modification, nutritional counseling, medical monitoring, and customized weight loss plans for Santa Rosa patients. Schedule your weight loss consultation today by calling us at 707-575-8446.