weWe know that all exercise is good for us. However, studies are increasingly reporting that it can be more beneficial, from daytime training to night exercise, which helps to burn fat and helps lower blood pressure.
Germany’s University of Regensberg recently found that becoming more active in the morning and evening can reduce the risk of intestinal cancer by 11%. Researchers looked at data from over 86,000 adults and identified four types of exercises. Evening things; noon-time invokers; and people who were constantly active all day.
This study found that people with exercise levels peaked at 8am or 6pm. Reduced risk of colorectal cancer. Although researchers were unable to determine the exact reason, previous studies suggested that movements in these times are associated with improved insulin resistance, reduced obesity, and known factors of colorectal cancer risk.
Dr. Michael Leitzman, who led the research, said:
This study is not the only study that refers to a specific time of exercise, each one has its own advantages. “Exercise is always the best medicine whenever you do it,” says Damien Bailey, professor of physiology and biochemistry and director of the Institute of Neurovascular Research at the University of South Wales. “However, you can fine-tune your body’s metabolic response depending on how long you exercise and what your health goals are.”
Morning exercise to lose weight and concentrate
Morning movements have several health benefits. “Morning exercise is great for losing belly fat and is good for people with obesity, high blood pressure and diabetes,” says Bailey. For example, a study from Skidmore College in New York found that women who exercised in the morning lost about 10% of fat in the middle compared to 3% when exercising in the evening.
Another study at Franklin Pierce University and Hong Kong Polytechnic University in 2023 studied 5,285 adults. These were divided into exercise groups for morning, afternoon and evening. Those active between 7am and 9am had the lowest body mass index and smaller hips than those who exercised later that day.
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Similarly, a 2018 survey published in The International Journal of Obesity found that 2,680 adults published weekly exercise plans, showing that morning exercisers made healthier food choices throughout the day.
“Morning exercise will start burning energy early in the day,” says Matt Roberts, a personal trainer who worked with David Cameron and designer Tom Ford. “There’s some evidence that morning exercise is the best because it causes early metabolism and lasts longer on your wake up days and increases overall energy usage. And, as a 2018 study shows, morning training puts you in the mindset of choosing healthier foods during the day, so you won’t ruin all your efforts.”
Weight loss aside, it has been shown that morning movements also have cognitive benefits. A 2019 survey published in the British Journal of Sports Medicine found that morning exercises demonstrate better concentration and decision-making skills. “Morning workouts also have an edge as the day is busy and the motivations are weaker and there’s less chance of postponing exercise,” says Roberts. “If you exercise in the morning, the day is over.”
Gentle exercise after a light meal can help you “reset” your metabolism
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If you want to manage your blood sugar levels and reduce stress, work out at lunchtime
If you don’t have time to exercise during busy business days, try walking a little after lunch. A 2022 study published in Health Journal Sports Medicine found that walking for 2-5 minutes after eating can help lower blood sugar levels and stabilize insulin levels. If you can’t manage that, researchers have found that standing for a while after a meal is helpful. “The study found that walking the block or climbing stairs after a meal can improve digestion and blood sugar levels,” says Lee Mullins, Lee Trainer, founder of the workshop gymnasium. “If you do that at lunchtime, you’ll also notice that it’s unlikely to have a post-lunch slump.”
Bailey agrees: “A gentle exercise after a light meal “resets” your metabolism and counters the rise in glucose. [also known as PPG, it’s a metabolic disorder where blood glucose levels are abnormally high after eating and can contribute to type 2 diabetes and heart disease]. “However, keep it light. “As a large amount of diet causes digestive discomfort and reduces the body’s ability to absorb nutrients, you exercise immediately, so it’s gentle and optimizes its benefits,” he says.
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Exercising during lunch may also help you sleep. A study published in the Journal of Physiology found that exercise from 1pm to 4pm could drive the body clock forward, making it sleepy at bedtime.
Finally, prench workouts can also benefit from it. A Warwick University study found that exercising at noon improved calm by almost 30%, and survey participants felt they could handle stress in the afternoon.
If you want to improve your heart health, exercise in the evening
“Later, exercise is best for high-intensity performance between 4pm and 8pm, and Olympic swimming records tend to break accurately at 5:12pm,” Bailey says. Research shows athletes tend to have the best performance between 2pm and 6pm in the afternoon, and athletes are performing best because they exercise during this period.
So, what about the rest of us? “Low to medium intensity just before you go to sleep helps you sleep longer and deeper,” says Bailey. “But while high-intensity workouts keep you waking up, if you’re enjoying high-intensity workouts, it’s fine to squeeze them in at least two hours before going to bed.”
A study published in the Journal Experimental Physiology found that night training didn’t disrupt sleep.
“The impact of night exercise varies from person to person, and it’s really a matter of understanding how you respond,” says Roberts. “A lot of moderate aerobic exercise about 1-2 hours before bedtime will help your body sleep more tired. However, high-intensity activities can stimulate you more, so if you enjoy other exercises, it’s worth tracking your responses as you don’t have to focus on low-intensity exercises like yoga alone.”
Men in particular may benefit from night training. Dr. Paul Alcielo, professor in the Department of Health and Human Physiology at Skidmore University, studied 56 men and women, ages 25 to 55.
However, this is the overall message. There’s no bad time to exercise. “I’ll exercise as much as I can to maximize my profits,” Bailey says. “Since busy people have a busy schedule, squeezing the ‘snack’ of exercises has been shown to optimize adherence throughout the day. If you want to live a longer, healthy life, it is a stable IV drip that wears stones. ”
