Health care professionals tend to agree that the best exercise is any activity you like and will do. But research shows that the timing of your workout could help you lift heavier weights and even live longer.
Researchers compared the time of day that people exercised with their health outcomes to find the best time to schedule a workout.
The winning time was between 11 a.m. and 5 p.m.
In the study, people who were active during those midday hours were less likely to die of any cause and particularly heart disease. This was especially true for men, people over age 65, and those who had low physical activity levels or preexisting heart disease.
One possible explanation is that heart attacks occur at higher rates in the mornings and evenings. So strenuous activity during those hours could increase risk to heart health. Also, historically, people have been most active during daylight hours.
The study also found that people who were active throughout the day were less likely to die during the research period. So if you find yourself with a few free minutes, consider going for a quick walk or doing a few squats.
Want to get more out of your workout?
Walk after a meal. Some studies show that the ideal time for a walk is after a meal. They suggest that a post-meal walk helps control blood sugar levels more than walking at other times of the day.
Still, the time you exercise should be what works best for you. Other studies have found that exercise timing did not significantly influence blood pressure or blood sugar levels.
Lift weights in the evening. To maximize the amount of weight you can lift, hit the gym in the evening. In studies, people showed greater strength later in the day than they did in the morning.
But lifting anytime of day helps increase bone density and strength. People increase muscle mass regardless of the time of day they pick up their weights. What's more important is showing up consistently.
Break activity into chunks. A review of studies also found that 8 to 10 minutes of moderate intensity physical activity 3 times a day is beneficial for reducing obesity. This is welcome news for people who find it difficult to carve out 30 minutes at once.
Any physical activity brings health benefits. So if working out between 11 a.m. and 5 p.m. doesn't work for you, don't sweat it.