What is the Best Time of Day to Exercise?
Morning or evening - which is the better time for a workout? The truth is, there really isn’t a “right” or “wrong” time to exercise.
If you’re new here, hello and welcome! My name is Hannah and I am a non-diet dietitian here to help you improve your relationship with your food and finally find food freedom.
Table to contents
Does exercise timing matter?
It really does not matter what time of day you decide to exercise. The best time to exercise is the time that you can stick to over the long term.
We know that exercise is generally health promoting. These health benefits will come when workouts are consistent, whether they are early in the morning or later in the day.
Depending on the person and their lifestyle, there may be unique benefits to both morning and evening physical activity.
Benefits of morning exercise
May be easier to be consistent
Many individuals prefer their morning workout routine because it is less likely to be interrupted by other commitments or distractions. Last minute meetings, kids getting sent home sick from school, and impromptu dinner plans are only a few of many unexpected situations that can come up later in the day.
It is important for me to note that there is no need to feel guilty if something comes up during your scheduled workout time. Life happens! It’s great to have a workout routine, but not so great to feel stressed about missing a workout here and there. Try to be gentle with yourself. Shame and guilt rarely result in long-term habit changes.
May improve your mood and energy during the day
Some people find that their morning workout boosts their mood and energy levels for the rest of the day. This is likely caused by the release of endorphins that is stimulated by physical activity.
If you prefer to exercise outside, you may find that sunlight and fresh air shortly after waking up can also impact your mood and energy levels.
May stimulate your appetite for consistent eating habits
If you find that you struggle to eat breakfast, moving your body in the morning may help. Check out this post for more tips on what to do if you are not hungry in the mornings.
Less crowds
Depending where you workout, there may be less people to compete for equipment for if you work out early in the morning. Most gyms tend to be busiest after standard work hours. However, this is not always the case. The morning crowds can be pretty large too!
If you enjoy meeting people and chatting it up during your workouts, you might actually enjoy going to your preferred fitness center during the busy times. To each their own!
Now, if you exercise at home like I prefer to do, you don’t ever have to worry about crowds. If you are looking to start your own at-home workout routine, you can shop the home gym equipment that I like here.
Should you workout on an empty stomach?
To eat or not to eat? Some individuals prefer to exercise in a fasted state, meaning that they do their workouts on an empty stomach. This tends to be practiced by those who exercise early in the morning. Fasted exercisers may have a cup or coffee or a pre-workout supplement for energy before starting their workout.
Advocates of fasted exercise do so because of the claim that they may burn more body fat by being in the fasted state. Without glucose (carbs) available for fuel, the body may tap into fat stores instead. However, we must look at the big picture. The difference of calories burned will likely be minimal when considering the context of your overall diet.
So should you be doing fasted exercise? As a dietitian, I generally do not recommend fasted exercise due to the risk of hypoglycemia (low blood sugar) and symptoms such as dizziness and fainting. If you don’t have much of an appetite in the morning but you know that you would benefit from some simple carbs, you might have a sports drink or juice if you don’t feel like you can stomach solid food.
If you do identify that your workouts feel best on an empty stomach, that is always your call. You know your body best. That said, I do encourage you to assess your motivations for doing fasted exercise and ensure that you are not under-fueling, as this can lead to negative consequences down the road including muscle and bone loss. Save the fasted exercise for short, light workouts and be sure to refuel afterwards. Perhaps do any longer, more intense exercise later in the day after you are able to stomach some food.
Related post: What to Eat Before and After a Workout
Benefits of afternoon/evening exercise
May be easier to prioritize pre-workout nutrition
If you find it difficult to eat before a morning workout, it may feel better for you to workout later after having your routine meals and snacks during the day. It is generally recommended to eat before exercise, so some individuals may choose to work out later after they’ve had the chance to get some nutrition in.
May work better for your schedule
Depending on your schedule and lifestyle, afternoon and/or evening physical activity may just be a better fit for you.
May be a better fit for your energy levels
If you find that working out in the morning makes you sleepy the rest of the day, you may choose to prioritize exercising later in the day. Again, I do recommend taking a look at your sleep habits as well, as this will be what largely impacts your overall energy levels.
How to choose the best time to exercise
Assess your energy levels
Are you completely wiped out at the end of the day? Maybe you would benefit from morning workouts. Do you find that waking up early for a workout makes you sleepy the rest of the day? Perhaps you are an afternoon/evening workout person. If you aren’t sure where you stand, try both early and later workouts and see which you like better.
One large factor to consider when determining the best time for you to exercise is your sleep routine. If you decide to work out in the morning, it will be important to get to bed at a decent time in order to obtain enough sleep. I do not recommend sacrificing sleep for a workout.
Consider your schedule
Everybody has a different schedule depending on their lifestyle. Factors such as your work hours, where/how long you commute, if you have kiddos at home, your wake time/bedtime, and other obligations and activities can determine the ideal time for you to squeeze in a workout.
Determine your preferences
It really can be as simple as asking yourself what you like best. Movement is meant to be joyful, not something that you dread.
Consider when and what you eat
As a dietitian, I of course always recommend considering your pre- and post-workout nutrition habits. If you find that you are not able to fuel properly before a morning workout, perhaps you would benefit from exercising later in the day after you have been able to eat a few meals and snacks.
Read this post for more guidance on what to eat before and after a workout.
Bottom line - what is the best time of day to exercise?
The best time to exercise is whenever you can fit it into your schedule. When it comes to reaping the benefits of working out, consistency is what matters most.
Did you find this post helpful? Let me know your thoughts in the comments below!
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Disclaimer: this post is for informational and educational purposes only and is not a substitute for professional medical advice.