picture of people doing different workout movement

When it comes to working out we all have preferences. These inclinations may be towards certain styles of exercises, specific athletic spaces, and What Time Of The Day Is Best to workout. Research has shown that when we work can be just as impactful as how we work out.

            If you are looking to get the most out of every workout, then it is time to optimize your daily workout schedule. The benefits of finding your best time to exercise are well worth the effort, trust me.

So, What Time Of The Day Is Best to workout? The truth is, the answer is a personal one. Everybody is unique, and so are their exercise requirements. The three major work out times each day are generally considered to be morning, noon, and night. Just as each person identifies as an “early bird” or “night owl” it is also possible to identify a specific time of day best suited to your exercise needs.

Let’s take a look at the benefits and drawbacks of these three major work out times to figure out which one fits you best!

Morning Movement

(Anywhere from 5am to 11am)

tow people working out

Even though times of high work productivity and preferred exercise don’t always correlate, individuals who are best suited to get in a morning workout are commonly individuals who identify as “early birds”. This is because the first step in getting in an early workout is getting up. If you are not a morning person don’t worry, it is possible to alter your sleep schedule to feel more motivated and awake in the morning.

The major concern here exists if you maintain a groggy and uninvested feeling even after waking up and beginning your exercise. It is important to be fully present for workouts to ensure that you get the greatest physical impact out of each session. It is also important to be fully awake for the start of a workout to avoid making any simple and sleepy mistakes that could cause you to get hurt.

If you are able to get up and fit in an early morning workout then you are in for some amazing health benefits! Scientific studies have proven that morning workouts have the ability to:

  • Enhance metabolism rate for improved weight loss.
  • Bolster immune system function to improve daily health and resilience to diseases
  • Increase in both mental and physical energy throughout the day.
  • Improve sleep quality the following night.
  • Lower the risk of late-onset hypoglycemia in individuals with type-1 diabetes.

      These benefits can lead to other improvements in your quality of life since many of them last throughout the day, but there are a few challenges left to consider before you become a moring exercise enthusiast.

If you are someone who completes exercises within their home, then it may be important that you avoid waking anyone who is not participating in your workout. Low impact indoor workouts are a good option to avoid making too much noise early in the morning, but they may limit the intensity and diversity of your exercise.

It is also possible to move your workout outdoors as long as conditions are safe and the weather is mild. Morning outdoor exercises are perfect in warm areas to avoid the midday heat, but difficult in cooler climates where the early morning hours are often the coldest time of the day. It is also recommended that you take the time to note morning air quality in your area. In some areas, air quality peaks in the afternoon instead of the morning, and that one factor may be worth the wait for outdoor exercise.

Afternoon Athletics

(Anywhere from 12pm to 6pm)

      The afternoon is generally considered an uncommon time for exercising. This is because it falls during normal work hours, making it impossible for most individuals to maintain a steady afternoon workout schedule. However, the new increase in people working from home, as a result of COVID -19 safety measures, makes this workout time much more accessible.

      Afternoon exercise shares a few similarities with the benefits of morning exercise, however, it does pose different complications. If your work schedule restricts afternoon free time or you experience discomfort from exercising after eating a meal, then afternoon workouts may be difficult for you to comfortably maintain.

Our lives are a balance of responsibilities, and taking care of ourselves is just one of those responsibilities. If you can’t work out in the afternoon, don’t worry because many of the positive effects can also be obtained through morning exercise. However, if afternoon workouts fit into your schedule best, then you do receive a few unique perks. Afternoon exercise has the ability to:

  • Capitalize off your daily peak in heart rate and blood pressure for improved cardio workouts.
  • Improve sleep quality the following night through a hormonal balancing of the body’s internal clock.
  • Naturally energize the brain and body to avoid mid-day exhaustion.
  • Experience peak sunlight for improved natural physical and mental benefits of outdoor exercise.

      With afternoon exercise it is important to note that our bodies are not built to digest food when in a physically active state, such as exercise. For some people, this may lead to digestive discomfort in a variety of ways, and for others, it may have little to no effect on their physical abilities during exercise. Regardless, it is not recommended to plan a workout immediately after lunch for regular afternoon exercise.

Nigh Time Exercise

(Anywhere from 6pm to 4am)

            Late-night exercise is a rather unique choice that many of us have not participated in, and with good reason. This time frame starts after the normal time for dinner and much like in the afternoon, this means you should not jump right into a workout. The result of waiting to eat dinner and digest is an extremely late workout that comes close to most individuals’ normal bedtime.

            If you are someone who is up early, working throughout the day, and goes to bed around 10pm then night time may not be the best exercise option for you. Exercise increases our heart rate and this effect can last to some extent even after the exercise is completed. In contrast, sleeping requires relaxation, and a reduction in heart rate, so mixing the two can result in sleepless nights. This is a common event, however, it does not affect every single individual the same way.

      If you find that exercise before bed fits best with your schedule and does not keep you awake then there is no reason to change your workout time. This time is especially good for individuals who work late night shifts, making 6pm closer to their version of 6am and providing them with a boost of energy before late shifts.

            Exercise is an important part of maintaining a healthy body and mind, so the most important factor is truthfully not when you do it, but how you do it. Morning workouts may currently hold the most health benefits, however, all workouts are healthy when properly conducted. Work, family, and other responsibilities commonly dictate the time we have available for exercise. Once you know what time you have available and how it can benefit your routine it becomes possible to select a steady time to workout. If needed, you can even shift your regular workout times as your life evolves and changes.

The best time of day to workout is up to you, the benefits and drawbacks associated with each time of day are simply meant to guide you in choosing your best fit!

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