Let’s face it: Most of us don’t have the time to do cardio for 30 minutes most days a week, lift weights twice a week and incorporate flexibility training, balance work, mind-body exercises and other recommended types of physical activity into our routines.
It’s important to remember, however, that the key to getting on the right track to better health and fitness is to simply perform more physical activity than you do now. The truth is, very few people can find the time to be physically active. Those who are successful over the long haul make the time.
[See: 10 Excuses for Not Exercising and Why They Won’t Fly.]
So if you’re ready to make the time, the next question is: When? Many newcomers to exercise ask this question, perhaps hoping there’s an answer that will make things easier or more effective for them. The simplest answer is that the best time to exercise is whenever you’re most likely to stick to your routine. The benefits derived from physical activity are largely reliant on consistency, so it’s important to identify the time of day when you can most often get your workouts in.
But personal preference is not the only factor. For example, if you’re attending group exercise sessions at a fitness facility, your options are limited to the times your preferred classes are offered. If you’re starting a neighborhood walking program, finding the right time will have to be a group decision.
Traffic and weather are important considerations as well, since you might not want to schedule your daily bike ride during the evening rush hour, and you might want to avoid hiking during the cold morning hours in winter or at peak sun during the summer.
More experienced exercisers or athletes may have to consider a lot of physiological factors that probably aren’t a concern to the average gym-goer. Things like core temperature, circadian rhythm, hormone levels and reaction time are important when athletes time their workouts, but if you’re simply trying to establish a routine, convenience and consistency should be your top priorities.
All of that said, there are some distinct advantages and disadvantages associated with morning, afternoon and evening physical activity. Read on to determine which is best for you.
Morning
Some people find that starting their days with exercise allows them to be more consistent, since the events of the day haven’t yet conspired to derail them. They also tout the energy boost they feel as they start their days, and often report that early exercise sets the tone for them to make healthier choices all day long.
[See: 8 Morning and Nighttime Rituals Health Pros Swear By.]
The major disadvantage of morning workouts is obvious: You have to get out of bed earlier if the rest of your daily schedule is going to stay the same. Many beginners get caught up in the excitement and high levels of motivation they feel and will enthusiastically declare, “I’m going to wake up at 6 o’clock every morning and hit the gym before work five days a week!” While that’s a great plan if it matches your personality and schedule, take a step back and be honest with yourself about how long that’s sustainable. If it may not be, try just waking up early one or two days a week to see how it goes. Work on moving up your bedtime accordingly, too.
Afternoon
A lunchtime or mid-afternoon workout can be a great break from the workday. It can provide a much-needed energy boost and mental health break, leaving you more productive toward the end of the workday.
One potential downside to afternoon workouts is limited time. If you work all day, sneaking away from the office midday to work out can be a little challenging. Even if you can free up the time (the best strategy is to put it in your calendar and obey it like you would a meeting), you may have to cut workouts short in order to allow time for showering and changing your clothes before returning to work. Also, meal planning can be a little tricky if your afternoon workout is around lunchtime. It may take some trial and error to determine if working out before or after lunch is best for you.
Evening
A late-day workout can be an effective stress-reliever after a long day of work — if you have the energy to exercise and don’t allow fatigue to keep you from following through on your fitness goals. Gyms typically offer plenty of after-work classes, and it can be easier to find a workout partner who is free in the evening than one who is up for a 6 a.m. gym meet-up.
The most often cited disadvantage of evening workouts is the potential for disrupted sleep. The energy boost that physical activity provides may be counterproductive if you exercise too close to bedtime. In addition, willpower wanes over the course of the day for most people, which is why it can be more difficult to hit the gym in the evening — even when you wake in the morning with the best of intentions. Paying for a class or committing to a friend can make it easier to follow through.
[See: How to Be the New Kid in Fitness Class.]
Remember, the key to long-term success is consistency. The science may tell you that exercise at a particular point in the day is most effective, but that doesn’t mean much if you’re unlikely to regularly exercise at that time of day. The enhanced health, fitness and performance benefits associated with optimally-timed exercise are a minor consideration compared to the overall effect of exercising consistently. So consider all of the factors, be honest with yourself, find a partner if you can and get started. Now is as good a time as any!
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What’s the Best Time of Day to Exercise? originally appeared on usnews.com
