Exercise scientists say working out at different times of the day may provide different health and performance perks. For example, you may find you sleep better at night if you go for a run in the morning, set new personal records if you lift in the afternoon, or ease anxiety if you practice evening yoga.
Here's what you should know about the various health benefits of exercising in the morning, afternoon, and evening. About half of all Americans opt for a workout early in the day. This may provide the following health benefits:. Exercise has a strong relationship with our circadian rhythm , a hour body clock that regulates when it's time to eat, sleep, and wake, among other functions. Physical activity keeps our circadian rhythm on track. In turn, our circadian rhythm can affect our physical performance.
Both exercise and bright daylight are powerful circadian signals. They help schedule the release of melatonin, a hormone responsible for sleep. Sweating outside first thing in the morning leads to an earlier release of melatonin , which can keep you from laying awake at night. Additionally, a study published in Vascular Health Risk Management found that those who worked out in the morning reported a deeper sleep on average, when compared to working out in the afternoon or at night.
Exercise helps burn off adrenaline , a stress-fueled hormone that triggers our fight-or-flight response. Less adrenaline will not only make us feel calmer, but it can also promote the production of endorphins. Endorphins are amino acid compounds that ease pain and produce a sense of well-being.
Working out first thing in the morning means these mood-regulating hormones are kept in check as we start our day. Plus, it can give you a sense of accomplishment that might help set you up for a calmer, more productive day.
A study published in Vascular Health Risk Management examined 20 people with borderline hypertension , or elevated blood pressure. It found that working out in the morning reduced the participants' blood pressure more than if they worked out later in the day. Specifically, participants who exercised on a treadmill at 7 a. Having a lower blood pressure can reduce your risk for stroke or heart disease , and that's why experts recommend regular exercise to improve heart health.
A study published in the International Journal of Obesity found that morning exercise helped participants lose more weight than exercising at any other time of day. The study followed 88 overweight or obese adults who began a month aerobic exercise program. Arent also said circadian rhythms are adjustable, so with some perseverance, a night owl can become an exercising early bird, if it makes more sense for their schedule. But he cautioned against sacrificing sleep in order to workout early, because overall sleep quality is more important than squeezing in an extra workout here and there.
Helpfully, research also shows that exercise can lead to better quality sleep , and exercising in the afternoon or evening doesn't compromise sleep schedules as long as it's at least 90 minutes before bed. Sign up for our newsletter series to ease into a healthy routine, backed by experts.
Practice like you play. The best workout leggings of CNN Underscored. It can be especially helpful for competitive athletes or people training for a race to exercise at the same time of day as the event.
For example, Arent said he worked with a soccer team that was able to improve their performance by moving practice to the same time as games. However, the time of day may be less of a factor for endurance exercise, such as distance running or biking. But for those aiming for high performance, power and strength , afternoon exercise still comes out on top. And while the research about morning workouts and weight loss is more established, some evidence suggests that nighttime workouts can also set people up for weight loss.
A paper published in the journal Experimental Physiology found that nighttime workouts do not disrupt sleep, and over time can also reduce levels of the hunger-stimulating hormone ghrelin, which could help with weight loss or management.
If he had to pick a best time to exercise, morning would win, Hackney says. Early workouts make the most of your biology and psychology, potentially leading to better results and adherence over time.
Write to Jamie Ducharme at jamie. Live Well. Back To Home. By Jamie Ducharme. Morning workouts have an edge Working out in the morning — especially on an empty stomach — is the best way to burn stored fat, making it ideal for weight loss. Get our Health Newsletter. Sign up to receive the latest health and science news, plus answers to wellness questions and expert tips. Please enter a valid email address. Please attempt to sign up again.
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