When is The Best Time For Exercise According to Science?

Is it best to work out in the morning or at night?

People of all ages can take full advantage of exercise. Especially, our young generation remains busy all day long for their piled-up duties and finds it a few times to hit the gym. But they could not find the best time for exercise.

Some of us love to have a cup of coffee at dawn, schedule for the whole day, and start our days by working out. On the other hand, some cannot imagine getting out of bed before 10 a.m in the morning. So, they need an alternative which will be the best time to workout.

So, ultimately, there’s no best time for exercise but the best way is to be consistent. Yes, the best results of the exercise will come out if you are consistent with your timing. For instance, if you only can workout at 4 p.m, do it regularly at 4 p.m.

However, here we’ve laid out some benefits for the morning, afternoon, and evening exercise. Let’s get to know them and choose which one is the best fit for you.

Recommended reading: How to Lose Body Fat: Diet Tips and Exercises

Morning, Afternoon, or Evening? What to Choose for Exercise?

The answer depends on you. Yes, it is the best time to work out whenever you can make it happen. Sticking to a strict workout routine is not that easy. But the thing is, no matter when you exercise, do it regularly.

Each morning, afternoon, and evening has individual advantages of working out. Pin it for later, we will talk about it in detail.

Studies show that the human body can adapt to regular exercise dates. This means, if we go to the gym daily at 5 p.m (or whenever), we may start performing better then than other times of the day.

So, find out when you feel more comfortable or energetic. For instance, in case, you are a night person, a morning workout is not for you. And, if you are a morning lark, then there’s no need to choose the afternoon or evening.

Must read: Morning Habits: 6 Tips for a Highly Productive Day

7 Amazing Benefits to Workout in the Morning

Most people love to work out in the morning, especially, people who love to maintain a strict daily routine. According to science and research, Morning time considered the best time for exercise.

1. You can Start Afresh

Morning workout helps you to have a fresh start. If you are an ‘early to bed, early to rise’ type person, then you will feel the positive impact of exercising in the morning.

Exercise helps to get rid of adrenaline, a hormone that fuels our stress level and triggers our acute stress response. So, if you can lessen the adrenaline hormone at the beginning of your day, you’ll feel calmer.

What else? Exercise also helps to raise up the level of endorphins, a hormone that relieves pain as well as improves your sense of well-being.

Ultimately, you can have a more productive day by starting with working out.

2. You Will Burn More Fat

Studies show that if you exercise on an empty stomach, you will burn more body fat. And, an empty stomach is more available at the very beginning of the day. 

So, if you need to lose weight faster, the morning exercise is going to help you in the long run.

3. It Will Lower Your Blood Pressure

Exercising in the morning reduces blood pressure even more than any other time in the day. There’s a difference between exercising at 7 a.m and at 7 p.m. Research says people who exercise in the morning can have 16% lower blood pressure.

But how can a lower level of blood pressure help you? Well, it reduces the risk of having heart disease or stroke. This is why experts suggest working out in the morning for improved heart health.

4. You Can Sleep Sound

There’s a term ‘circadian rhythm’ that works like a body clock and controls the timing to eat, awake, sleep, and many other functions. And, exercise is strongly related to our circadian rhythm.

Physical activities help a lot to keep that circadian rhythm on track. And, how it relates to morning is that both daylight and workout are strong circadian signals. They regulate releasing a hormone named ‘melatonin’ that is responsible for sleep.

5. Perks of Working Out in the Afternoon

Working out in the afternoon can help you get several benefits. Such as…

6. Your Metabolism is at Full Blast

Past noon, your metabolism is at full blast. Because testosterone and cortisol are leveled up in the afternoon and allow your muscles to flow energy more efficiently.

Moreover, you’re already warmed up, meaning your body temperature is high and that increases strength.

7. It’s Your Cup of Tea if You’re a Late Sleeper

What if you cannot get yourself out of bed in the morning? Isn’t there a way to take full advantage of exercise? Well, yes, there is. If you are a late sleeper, you can still feel energetic by working out in the afternoon.

Benefits of Working Out in the Evening

For people who are too busy to exercise the whole day, evening sounds like a perfect proxy.

#It Helps to Relieve Stress

Exercise can relieve stress is proven by many research analyses. In fact, only one workout is enough to reduce anxiety. Sometimes, anxiety triggers troubled-sleeping or insomnia.

However, at the end of the day, if you can nullify your stress, you can sleep soundly as well.

Worth noting, avoid working out too near to your bedtime. Otherwise, you may find it tough to fall asleep.

#It Gives You More Endurance

A recent study in Cell Metabolism shows that we use less oxygen while an evening workout than any other time of the day. Less oxygen utilization means a lower heart rate. It results in feeling the workout less intense.

This is how evening workouts help you to feel better.


So, when have you chosen to work out? Listen, regardless of which time you choose, try your best to continue it at the same time of day, you’ll get the best result.

If you are a morning person and choose the morning as the best time for exercise, ensure you warm up muscles. For the afternoon and evening, I’ll say not to skip your exercise just because a lot of duties are piled up.

Happy exercising!

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