The exercise timing conundrum: the optimal time to exercise

A long-standing debate among those looking to get fit continues: when is the best time to exercise? According to Future Member, about 41% of workouts take place between 7am and 9am or 5pm and 7pm.

"The debate is fascinating, with advocates of both morning and evening workouts making different arguments," says Dr. Andrew Jagim, director of sports science at the Mayo Clinic Health System in Onalaska. "From boosting energy levels to improving performance or being more effective for weight loss, health experts are examining the science behind workout timing to shed light on the optimal approach for reaching fitness goals."

Morning workouts

For those who exercise in the morning, the appeal of starting the day with a workout is undeniable.

"Finishing a workout before the day starts can give you a sense of achievement and set a positive tone for the day," explains Dr. Jagim. "The release of endorphins after a workout and the satisfaction of completing a task before 9 a.m. can be a powerful motivator."

Perhaps most importantly, exercising in the morning eliminates the need to worry about finding time to exercise later in the day, as this is often the only time that is not already taken up by work, social events, or family commitments.

"By completing your workout in the morning, you free up your afternoon and evening hours for other activities, such as cooking dinner, socializing, or simply relaxing," notes Dr. Jagim. "This sense of freedom and flexibility can reduce stress and improve overall well-being."

For those starting their morning workouts, strategic pre-workout nutrition can make a big difference in energy levels and performance.

"Starting your day with a balanced breakfast containing carbohydrates, protein, and healthy fats can provide the energy you need to power through your morning workout," advises Dr. Jagim. "Opt for whole-grain cereal, Greek yogurt, and fruit, and allow plenty of time for digestion to avoid discomfort and optimize nutrient absorption. Or, if you're not hungry in the morning or don't have the time, something as simple as an energy bar will do."

Evening workouts

However, for some people, getting up early in the morning to exercise is the last thing they want to do, making evening workouts more appealing.

"Your body's ability to perform exercise peaks in the late afternoon and early evening, with optimal muscle function, strength, and endurance," says Dr. Jake Erickson, a sports medicine specialist at the Mayo Clinic Health System in Onalaska. "At this time, your body has already awakened from the day's movements, you've likely eaten a meal or two to provide enough energy for your workout, and you may be more mentally alert."

Additionally, oxygen uptake kinetics are more favorable in the evening, allowing for more efficient use of resources during exercise. “Your body is primed for performance in the late afternoon and early evening, making this an ideal time for high-intensity training, such as interval training or speed work,” explains Dr. Erickson.

On the other hand, people who choose to exercise in the evening face unique challenges in balancing time commitments and mental energy.

"After a long day at work or with the kids, it can be hard to find the motivation to hit the gym and do a physically challenging workout," adds Dr. Alecia Gende, a sports medicine and emergency medicine physician at Mayo Clinic Health System in Onalaska.

"Additionally, intense physical activity in the evening can trigger a stress response and make it difficult to fall asleep or cause you to wake up in the middle of the night if your cortisol is out of whack and released at the wrong time. If you need to exercise before bed, it's better to do a less intense activity, like a walk or light strength training. In this case, moving your workout to earlier in the day may be more beneficial for them."

Finally, if you decide to exercise later in the day, it is important to ensure you are getting enough nutrients throughout the day so you have enough energy to support your workout, and to eat a balanced meal after your workout.

"After a long day, it's important to replenish your body's stores of carbohydrates and protein," advises Dr. Jagim. "Eating a nutrient-rich meal within two hours of your workout can help promote muscle recovery and improve training adaptations. Consider options like roasted chicken with quinoa and vegetables or a protein stir-fry to replenish stores after an evening workout."

What about mid-day workouts?

Whether at work or at home, most people experience a slump around 3 p.m. A study of more than 90,000 people recently found that daytime exercise reduced the risk of heart disease and premature death more than morning or evening exercise. The benefits of daytime exercise for longevity were most pronounced in men and older adults.

"Morning workouts may not be appropriate for shift workers or those who work late or sleep later in the evening," says Dr. Gende. "In this case, it may make more sense to give yourself more sleep in the morning and do your workout in the mid-afternoon or early evening before your next evening shift or late night."

According to a OnePoll survey, the most effective activity for daytime exercise is walking, which is great for energising both the mind and body.

Avoid just sitting on the couch

For those who say they don't have time, there is always time.

"I suggest scheduling an activity that competes with the snack," says Dr. Erickson. "This can be a good excuse to change habits for someone who tends to sit on the couch and snack in the evening. They can use that time to get some exercise in. This can lead to significant fitness gains because they'll consume fewer calories by avoiding snacking and burn more calories by exercising."

For people who engage in long or intense workouts (over 90 minutes), nutrition during exercise can play a key role in maintaining energy levels and preventing fatigue. Dr. Jagim recommends including carbohydrate snacks during long workouts to maintain endurance and performance.

Finding the Optimal Balance

So when is the best time to exercise? There are even benefits to breaking up your workout into short 10-minute mini-sessions throughout the day if you don't have time for a full 60-minute workout.

One thing is clear: although the science may seem contradictory, the importance of regular physical activity is beyond doubt.

"Ultimately, the best time to exercise is the time that fits into your schedule and suits your energy levels and preferences," concludes Dr. Jagim.

"Consistency and commitment to regular exercise are key and are far more important no matter what time of day you choose to exercise. Any time of day is better than no exercise for reducing the risk of death from any cause, cardiovascular disease, and cancer. Experimentation and self-awareness are necessary to determine the ideal time to optimize exercise performance, recovery, and overall well-being."