Photo of an adult male runner in park at autumn sunrise

Chicago Home and Lifestyles – Best time to exercise

Photo of an adult male runner in park at autumn sunrise

Well, even though we are just past thanksgiving, the end of the year looms. Many of us are working on next year’s goals which for most will include more exercise. Scientists have been studying the best timing to get the best results. So, when is the best time to exercise?

We have often been told early morning is a great time for exercise, and it does have its benefits. Moving the body early in the AM triggers a release of endorphins that uplift your mood! These chemicals, along with a few others, boost alertness, energy, and focus which can make you more productive at work. Morning exercise also helps your circadian rhythms reset. This regulates your 24-hour sleep-wake cycle. So, it can help you to sleep better at night!

Some people are different and can’t achieve peak performance early in the morning. After sleeping, and essentially fasting all night, you may not have the necessary energy. In that case, afternoons may work better for you! Studies have found that muscle power and strength all peak in the afternoon and can be as much as 15-20% better than in the morning. Metabolic effects were also slightly better, so you may burn a few more calories. 

Now we move to the evening. We’ve always been told that exercise in the later hours of the day can have a negative effect on sleep. Today, the gathered research tells us that it does not have a negative effect and can actually improve sleep; but there is a caveat! Exercise done intensively within an hour of bedtime can make it more difficult to get to sleep, so try to finish exercise 90 minutes before bed.

So, when is the best time for you to exercise? When you can, of course! Fit it into your schedule as best you can. It is better to work out at the same time every day, but it is really nothing to stress over. If you need to do it in the morning in order to get it done, fine. Afternoons work better this week? Great. Must wait until the kids are in bed? No problem. Just give yourself enough time to cool down before bed! 

Kathleen Weaver-Zech and Dean’s Team Chicago