It cannot be easy to find time to exercise. The most important thing is to do it whenever possible. You might consider exercising in the morning if you want to optimize your workouts for the greatest number of benefits.

Here are the facts about when is the best time to exercise. And what you can expect if your preference is later.

Morning workouts are more enjoyable.

It is the best way for you to lose stored fat. This is because the body’s hormone composition in the morning supports that goal, according to Anthony Hackney, professor at the University of North Carolina Chapel Hill’s department of exercise and sports science.

Hackney states that “in the early morning hours, you have a hormone profile that would predispose to you to better metabolic of fat.” Hackney states that people naturally have higher growth hormone and cortisol levels in the morning. These hormones are important in metabolism. This means you will “draw more energy from your fat reserves.” This could help you lose weight. Research suggests that morning exercisers might have less appetite during the day, which may help to prevent them from gaining weight.

Even if you don’t like the idea of working out in the morning, it can become second nature. In a study published in The Journal of Physiology in 2019, it was found that exercise at 7 a.m. can shift your body’s clock, making you feel more awake in the morning and less tired in the afternoon. This could lead to you getting enough sleep to get up the next day. According to research, it’s easier to keep healthy habits up if you do it in the morning.

An exercise routine in the morning can improve mental health and productivity throughout your day. Exercise is also great for stress reduction.

Don’t force yourself to be a morning person. Hackney states that while you may be exercising, it could be at a low-intensity level not to put out a lot of energy.

Evening workouts can be just as enjoyable.

Hackney suggests that a lunchtime exercise is a good option, especially if you try to do a long or strenuous routine.

Morning workouts are great for losing weight and burning fat, while afternoon workouts can boost your performance, as you will have already eaten a meal by the time that you start. Hackney states that eating increases blood sugar levels. “Sugar, in the form blood glucose…is something we need if our goal is to work at a higher level of intensity.”

A great way to avoid a slump at the end of the day is to do an afternoon workout. According to the Journal of Physiology study, exercising between 1 p.m. & 4 p.m. could shift your body clock in much the same manner as an early morning exercise. Even a short walk can help you get up and focus.

A preliminary 2018 paper found that the late afternoon burns 10% more calories than the early morning or late night. Researchers looked at the bodies of people at rest. They can’t draw any conclusions about how they react to exercise, but it is possible to burn more energy if you move in the afternoon.

Even though nighttime workouts are still available, they come with some perks.

Many people find exercising most convenient after work. However, many people believe that evening exercise can make it difficult to fall asleep later.

Hackney disagrees with the Journal of Physiologystudy’s conclusion that exercise between 7 p.m. & 10 p.m. can delay the body clock and translate into later bedtimes. Hackney says that as long as you don’t exercise, shower, and then jump in bed to sleep, there is no evidence to suggest it interferes with your sleep patterns. He adds that yoga can help you sleep better at night if it’s a stress-relieving exercise.

While research on morning workouts and weight reduction is stronger, some indications indicate that nighttime exercises can help people lose weight. In a 2019 paper, the journal Experimental Physiology showed that nighttime exercise does not interrupt sleep and can reduce hunger-stimulating hormone ghrelin over time, aiding weight loss or management.

The bottom line

Hackney believes morning is the best time to exercise. Your biology and psychology are at their best, leading to greater results and better adherence. Hackney reiterates that there is no bad time for exercise. The most important thing is finding the time and doing it when it suits you.