The best time of day to exercise

We know that exercise is good for both physical and mental health, but is there an “ideal” time to exercise for maximum effectiveness?

First of all, let’s be clear - the “best” time to exercise is whenever you can! If you don’t have time for a full 60-minute workout, 20 minutes is better than nothing! If you oversleep and miss your scheduled morning workout, doing it in the evening is better than skipping the day entirely!

If possible, of course, it is better to be consistent, because that makes it easier to stick with an exercise program for a longer time. People with consistent exercise routines tend to skip fewer days, and see better fitness improvements over time.

So all else being equal, putting aside lifestyle considerations that don’t really give you a choice, what time of day should you choose given the option?

Morning Benefits
Easier to establish a routine
Logistically speaking, there are fewer unexpected variables in the morning compared to the evening for most people. We might have to work overtime unexpectedly in the evening to catch up on production goals in the office, or maybe a friend invites you out for drinks or a movie! If you exercise first thing in the morning, you’re less likely to skip it due to other activities later in the day.

Of course, skipping it because you have a hard time getting out of bed is always the challenge!

Burns more fat
Research appears to indicate that exercising on an empty stomach burns more fat, because the body utilizes the energy stored as fat to help fuel your activity, rather than the food you ate more recently ().

Puts you in a better mood
Our bodies release endorphins in response to exercise, which can leave you in a better mood afterwards, which can help make your entire day better! Of course, this might not be quite the same for every single person!

Morning Downsides
You might not feel at peak performance
Generally speaking, it is better for our bodies to warm up before vigorous exercise, through increasing blood flow and circulation. Most people’s joints may feel somewhat stiff, with less strength compared to in the afternoon/evenings.

Interrupting sleep cycle
Depending on your sleep cycle, you might feel groggy and not 100% awake in the early morning. For more exercises (such as Olympic Weightlifting) that requires more concentration and technique, it may be harder to execute properly.

Afternoon/Evening Benefits
Better physical performance
As the body is already warmed up at this point, you typically have better strength, flexibility, endurance, and power output compared to in the morning.

Doing something healthier
If nothing else, exercise (even a light workout) will be better for your body compared to a sedentary activity such as watching TV!

Afternoon/Evening Downsides
Might interfere with sleep
This may not apply to everyone; generally, it’s more of an issue for intense exercises which noticeably increases circulation and may bring your body into an “awakened” state, making it harder to relax and get to bed later.

Harder to be consistent, depending on lifestyle
Most of us may have fewer obligations in the morning that may force us to adjust our schedule, such as your boss scheduling a meeting with a client, or needing to take your kids to violin practice. Workouts scheduled for the evening are more likely to be cancelled, making it harder to establish a consistent routine.

Of course, everyone’s body works differently, and the best fitness routine and time to exercise is the one that you stick to!