Does When You Exercise Impact Your Health?
WASHINGTON — We all know that regular exercise benefits our health, but does the time of day you do it make a difference?
Researchers from the University of Sydney investigated this question over an eight year period as it relates to heart health for people with obesity and type 2 diabetes. They released their results in April 2024. Let’s dive into those results, along with other research on the topic.
University of Sydney Study
A study published in the Diabetes Care Journal found that moderate to vigorous-intensity aerobic exercise performed in the evening was associated with a lower risk of cardiovascular disease, microvascular disease and all-cause mortality.
The study followed 29,836 adults with obesity, and 2,995 of the participants also had type 2 diabetes. They were all over 40, with an average age of 62. For eight years, the participants wore wearable fitness trackers and performed bouts of exercise for at least three minutes, either in the morning, afternoon, or evening.
Those who exercised after 6:00 PM had the lowest risk of CVD, MVD and all-cause mortality. This may be because, as previous research has found, evening exercise may improve insulin sensitivity.
Exercise is a common prescription for people with obesity and type 2 diabetes, and this study may help guide medical professionals to give more specific advice.
Exploring Further
Here are the details of a few other studies that dive into our topic. Morning versus evening workouts — which is best?
Aerobic or Resistance Exercise?
One review of studies examines the difference in time of day for aerobic (or cardio) exercise and resistance (or strength) exercise. The results are conflicting. Some studies say morning exercise improves muscle strength, while others say people have a higher work capacity in the evening to perform better.
- Aerobic Exercise: One study found that male cyclists had more endurance in the morning for high-intensity cycling workouts. Others found that cyclists could train longer at higher intensities in the evening.
- Resistance Exercise: One study on six weeks of morning resistance training found participants had better muscular performance, strength and power. Another found those same markers to be higher in evening training.
It may depend on the individual. Some people feel more awake in the morning and can work harder before they get distracted and worn out by the day. Others may have more energy in the evening after having eaten more.
Men vs. Women (Assigned Gender at Birth)
Another popular topic for research is looking at how morning or evening exercise impacts individuals based on their assigned gender at birth. It may be due to hormonal differences, times when hormones get secreted and different circadian rhythms between genders.
One study had groups of men and women exercising at 6:00 to 8:00 AM or 6:30 to 8:30 PM for 12 weeks. It found the following differences:
- Women: Morning exercise may help reduce body fat and lower blood pressure, while evening exercise yields better muscular performance.
- Men: Evening exercise helps lower blood pressure and fatigue better than morning exercise.
Impact on Sleep
Regular exercise can help improve sleep. Many studies have compared morning and evening exercise with sleep quality and quantity.
- One study found that morning exercise may be better for sleep because it lowers cortisol, a stress hormone.
- An additional study found morning exercise may improve sleep slightly more than evening exercise, but evening exercise is still better than no exercise.
- Again, an additional study found that morning and evening exercise both improve sleep.
A vigorous-intensity workout right before bed may disrupt your sleep as it takes your body time to calm down and relax.
Weight Loss
It is a common question about which time of day is best for weight loss. Nutrition plays a more significant role in weight loss than exercise, but regular exercise can boost energy expenditure, improve heart health and strengthen your muscles and bones.
- One study found that for people with obesity, both morning and evening exercise contributed to weight loss.
Consistency Matters Most
The new study’s results suggest trying evening exercise if you have insulin sensitivity and type 2 diabetes.
If you are exercising for general health or to achieve a fitness goal, consistency matters most. Some people like exercising first thing in the morning, so they’ll be more likely to do it. Maybe you’re not a morning person, but you look forward to an evening workout to finish your day. Pick what you’ll stick with and enjoy the endorphins.
Our website content, services and products are for informational purposes only. The Well News does not provide medical advice, diagnosis or treatment. If you have medical concerns or questions, discuss with your health care professional.
You can reach us at [email protected] and follow us on Facebook and X (formerly known as Twitter)
