What is the optimal time of day to workout?

What benefits does the time of day have on your workouts?

Carving out time in your day to exercise can be difficult. Often our lives and the various obligatory things in it: job, family, school, etc. come first and then, if “time” permits we squeeze in our workout. Not surprisingly though, if you are really looking to make your workouts happen without fail, you need to schedule them in and THEN schedule other more flexible things around your workout! 
But how does the time of day that you exercise impact your body, health and overall results? Is there an optimal time of day to working out that can impact your results? Let’s explore!

Benefits of a Morning Workout:

If your goal is to burn stored fat, morning workouts are the way to go! According to Anthony Hackney a professor at the University of North Carolina of Chapel Hill: “People naturally have elevated levels of cortisol and growth hormone in the morning-both of which are involved in metabolism so you will draw more of your energy from your fat reserves” which burns more fat. A morning workout may also contribute to better overall mental health and greater productivity throughout the day since exercise is an excellent stress reducer.

I personally love my morning routine and it is something I look forward to every day. I make sure to have a morning that I know will feel productive and working out is definitely part of that, because it works for me! After my morning routine which includes walking up at the same time every day; opening my shades to allow the light to pour into the room awakening me to the day; making my bed; doing my skin care regimen; drinking lemon water before any coffee or tea; eating breakfast (usually eggs or yogurt since I feel best when I fuel my workouts; I am then ready to workout out (usually by 9:30am-I’m a college student so most of the time my classes are later in the day!).  My workouts are typically a combination of cardio (elliptical) and strength training using the peloton.  Sometimes I add in a band workout too.  I do this workout 5-6 times a week giving myself either a rest day or a low intensity workout like yoga. I always make a point to stretch after my workouts using a foam roller.

A set morning routine including a workout allows me to be consistent and fuels my energy for the day.  It also sets me up to feel more positive because I have accomplished what I have set out to do for my body and my health and that feels great!

Morning workouts greatly increase your daily productivity because they provide energy and an early focus that can be utilized for the remainder of the day. After working out in the morning I don’t need to worry about it anymore and can check it off of my to-do list!

In addition to greater fat burn; increased focus, energy and productivity, morning workouts are more likely to improve your sleep (especially if workouts are outdoors) as compared to working out at other times of the day. This is due to the fact that morning outdoor workouts produce melatonin which is released in the early evening, allowing for easier and faster sleep.

I love to workout outside in the summer and get fresh air. Even going for a walk with my dog or bringing my weights outside for a quick arm workout. Getting fresh air is a great way to start your day.

Benefits of Afternoon Workouts:

Although waking up in the morning and completing a workout has many rewards, it may be too difficult for some people to accomplish. There are also many benefits to workouts that take place in the second half of the day.

Afternoon workouts can allow for more relaxed mornings that can set people up for feeling more energized going into a workout. Meals provide energy and daily exercise such as walking to/from work, or any movement that is part of your daily routine act as warm ups which lead to safer workouts.

Let's say it's a Wednesday morning -I have already planned out my very long day and there is no time to also fit in a workout. I know that at some point I will need an energy boost to get me through to the end of my day. I always make time for a lunch break so while my meal is heating up in the microwave, I do jumping jacks. During any phone calls that do not require me to be on my computer, I take the call outdoors and walk. It’s amazing to look at my health app and see how many steps I get in!

Furthermore, we have all heard of that afternoon slump and most of us have experienced it! Working out later in the day eliminates that slump and provides a boost of energy that is sometimes necessary for productivity. In fact, “One preliminary paper from 2018 found that your body naturally burns about 10% more calories in the late afternoon, compared to the early morning and late night.”  You can definitely burn a little more of that extra energy by working out in the afternoon.

Benefits of Evening Workouts:

After a long day at work, the perfect way to relax the brain and relieve yourself of any daily stress is to get active.

Exercise releases feel-good brain cells (endorphins) which reduces stress and lifts your mood. This is beneficial after a long, stressful day and acts as a relaxation method of clearing your head, and is far better than sitting on your couch and eating foods that don’t serve your goals.

Some studies have shown that exercising between 7pm and 10pm delays the body clock, translating to later bedtimes and a greater inability to fall asleep.  However, other studies exist that suggest that as long as a person does not go from exercising, to showering and then right to bed, working out in the evening doesn’t interfere with your sleep pattern at all.  In fact, low impact exercise such as tai chi or yoga may actually improve your sleep if performed at night.

And while morning exercise tends to burn more fat and afternoon exercise tends to burn more calories, evening exercise can help to reduce levels of the hormone ghrelin which could aid in weight loss and weight maintenance.

The Bottom Line:

If you have the choice, the most optimal time to work out is in the morning as early workouts make the most of your biology and psychology at that time of day.  That said, the most important thing to recognize is that even though mornings may be optimal, they simply may not work for you and your schedule!  Getting a workout in at any time of day is far better than not working out.  Pick your time of day and stick to a plan.  Working out at the same time every day provides routine, allowing your body to get into a rhythm. Your body will be ready at that time and this will ultimately lead to a happier and healthier lifestyle. Don’t we all want that????