What is the best time of day to exercise?

November 2009

Exercise is one way of burning energy, plus it has many health benefits.

Not sure whether you should workout in the morning, noon or night to maximise your fitness and weight loss? We take a look at the pros and cons of exercising at different times of the day so you can decide what’s best for you.

Mornings are best because...

Research carried out by Associate Professor Steve Boutcher, Director of the Fat Loss Laboratory at the University of NSW in Australia, shows that if you want to lose fat the best time to exercise is in the morning before breakfast.

Professor Boutcher explains, “The body has effectively run out of carbohydrates or sugars for fuel and it switches to burning fats instead. One way that it does this is by releasing a substance that ‘turns on’ the fat cells to release their fats.”

If you’re one of those people who can’t exercise on an empty stomach, Professor Boutcher advises, “If you can’t face working out before breakfast or you’re really hungry, have a small snack, then after exercising wait for at least 15 minutes before you eat.” 

Other studies support Professor Boutcher’s research findings on morning workouts and suggest that early exercisers are more likely to continue with a fitness regime than those who leave it until later in the day.

In addition, a recent study by Glasgow University found that morning exercise enhances mood by 30 percent more than evening exercise. Being active early can help boost your physical energy and mental alertness for the day ahead.

But be aware, your body temperature is low after waking so you’ll naturally have lower energy levels and blood flow in the morning. It’s very important to warm up well to prevent injury.

Lunchtimes are best because...

If you have enough time, lunchtime exercise is a good option. You’ll be awake and alert and your muscles will be warmed up. Plus, you can invite some one to exercise with you – a friend or colleague. An exercise partner will help you commit to exercise regularly and make it a lot more fun.

Exercising in the middle of the day can relieve stress and boost blood flow to your brain so you’re more alert  for your afternoon tasks. In addition,  people who exercise in the middle of the day tend to make healthier choices for lunch and dinner.

The only problem with lunchtime exercise is the amount of time you have available. Make sure you have enough time to fit in a full workout.

Evenings are best because...

If you want to gain muscle mass, exercising in the evening might be your best option. “Exercising in the evening is a good way to gain strength and that’s why strength trainers like weightlifters train in the evenings,” says Professor Boutcher. “The muscles have warmed up by the afternoon or evening and certain hormones that are necessary for muscle-resistance work are optimal at this time.”

Exercise in the evening might also help you to regulate the amount of food you feel like eating for dinner, which is useful if you tend to eat big meals at night. It can also relieve stress after a busy day.

Try to exercise at least one to three hours before you go to bed. Some research suggests that exercise close to bedtime can interfere with sleep, because it raises body temperature and increases hormone activity. The only way to see if evening exercise will work for you is to try it and see how you feel.

Anytime is best because...

Experts agree that the most important thing is not the time of day that you exercise, but that you actually do it – and do it on a regular basis! That means that anytime you can fit exercise into your day is ultimately the best time for you.