What is the Perfect Time for Exercise?

by | Sep 22, 2022 | Life

What is the Perfect Time for Exercise?

Working out in the morning is generally preferred by most people. This might be because most of the time, we have been told that early morning exercise is very effective or maybe it’s because people want to save their evening for socializing. Why do you think morning is the perfect time for exercise? Follow this blog to know more myths about morning workouts, and to learn about exercise benefits, download Joyscore.

Factor affects choosing the proper schedule.

The first essential thing is to work out consistently and regularly, rather than waiting for the right time to exercise. If you find it challenging to get motivated or don’t have enough time in the mornings, choose an alternative time. But keep in mind, several factors can affect your ability to exercise at a particular time of the day, like your work schedule, food habits, sleep cycle, and the duration and intensity of your workout.

Is morning time the perfect time for exercise?

The ideal workout time can vary depending on the individual and their schedule. But research says that working out on an empty stomach is the best way to burn stored fat, helping you lose weight. This is because cortisol and growth hormone levels rise in the morning, which aids in weight loss. So, morning is a perfect time for exercise if you want to do a cardio-related activity. Additionally, the research indicates that morning exercisers might have a lower appetite, which may help them avoid gaining weight. 

After exercising, endorphins are released, boosting one’s mood and concentration. These chemicals raise energy levels, increase alertness and focus, and make you more productive and attentive at work. Morning exercise may reset a person’s circadian rhythms, the internal biological processes that control the sleep-wake cycle, which can help people with sleeping issues. Night owls might find early workouts challenging to adapt to, but sticking with them might make them more alert in the morning and more tired at night, hopefully resulting in more sleep and incredible health benefits. 

What to do if you are not a morning person?

People who begin an exercise program are often annoyed at the thought of having to do their workouts in the morning. They may find it challenging to reconcile a fitness centers sterile environment with their cozy bed. However, by shifting their bodies’ clocks, morning workouts may make you more alert and enable you to go to sleep earlier, which might allow you to follow through with healthy habits the following day. 

Limitations of morning exercise

Working out in the morning also has disadvantages. Several things can affect your workout when you exercise early in the morning. 

  1. Your physical performance isn’t at its peak in the mornings. You might experience stiffness and inflexibility. Studies show that our peak power is higher in the evening. However, as you warm up, you should loosen up. 
  2. When you are warming up for morning workouts, you might not feel as powerful or energetic because your core body temperature is lower, and your heart rate is also slower in the morning, which increases warm-up duration.
  3. An early-morning alarm can disrupt your deep sleep, which can cause sleep inertia or chronic fatigue. 
Perfect time for exercise

Is afternoon time the perfect time for exercise?

Stiffer muscles, lower energy reserves from overnight fasting, and a slightly cooler body temperature in the morning hamper a person’s exercise performance. On the other hand, working out in the afternoon may appeal to more dedicated exercisers. 1 to 6 p.m. is the ideal workout time for Type 2 diabetes men. Those men who exercised three times a week in the afternoon had better insulin sensitivity and blood-sugar control than those who exercised in the morning, according to a 2020 study. If you want to improve your muscular strength and power, choose afternoon or evening workouts.

Limitations of afternoon and evening workouts

Don’t forget the limitations when thinking of afternoon and evening workouts.

  1. Many people find evening workouts very tiring after a long day. Because afternoon and evening workouts may interfere with daily responsibilities, you may have to give up on family get together or meeting friends.

Is nighttime the perfect time for exercise?

Some people may decide to work out late in the evening or at night. Most of them will have few concerns about the nighttime workout. Contrary to conventional wisdom, a nightly routine doesn’t negatively impact sleep quality; it helps to get good sleep. Even intense exercise performed at least 90 minutes before bedtime won’t negatively impact sleep. 

When cortisol levels are higher, strength training at night might be more beneficial for men, while women might benefit by lifting in the morning when testosterone levels are higher, and there is the strength to lift more weight. Men who want to improve their cardiovascular and metabolic health should do their exercise at night. Obesity, cardiovascular disease, and stroke are all reduced by metabolic health reduction. Women burn more fat exercising during morning hours, while men burn more fat at night. 

Limitations of night workouts

Keep in mind the limitations when planning night workouts.

  1. Exercise at night does not necessarily have to affect sleep for everyone negatively. Some people might feel jittery if they work out too close to bedtime, especially when it is an intense exercise like CrossFit or HIIT.


Exercise at a particular time of day can drastically impact human metabolism and the entire metabolome. This study cannot tell us when we should exercise. Still, it does not disprove the widely-held advice that exercise is a significant physiological stimulus and positively impacts health. It is not that important whether you exercise in the morning, evening, or night. More crucial is that you exercise. All exercise is beneficial, but timing can make it much better. It is critical to pick the best time according to your lifestyle and body needs. 

The ideal time to work out varies from person to person and with each specific activity. For example, afternoon or evening workouts are more effective if you attempt to improve your risk for cardiometabolic disease. Strength training or lifting weights later in the afternoon will be excellent when sunlight helps the body stay cooler while the air conditioning keeps us at a comfortable temperature indoors. On the other hand, running or other aerobic-based exercises are most effective early in the morning. It is critical for women trying to lose fat to do morning workouts. 
The more consistently you exercise, the better levelled your body will be. It’s crucial to create a workout plan that is best for you rather than thinking about the right time to exercise. Your body will learn to adapt your chosen exercise routine over time. Once you find the proper routine that works for you, stick with it. You will see results over time.

Dr. Bob Singhal

Professor Bhupendra 'Bob' Singhal, has taught creativity by joy and right-brain thinking, is a renowned international architect, won major design competitions, has over 70 awards, publications, and media mentions, and served as President of the American Institute of Architects South Bay. In 2011, in his book Joy in Health and Happiness: Your Optimal Path to Success, Professor Singhal wrote about the transformative power of joy and helped readers learn to enhance their daily experience of it.


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