What is the best time to exercise?

However, from a physiological standpoint, a person gets the most benefit from exercising between midday and afternoon. Other studies have shown that early morning is the optimal time to exercise. Additional research has also demonstrated the symbiotic relationship between exercise and sleep, suggesting that evening exercise may be the best option.

According to physiologist Kristen Richers (USA), there is no such thing as a "best time" to exercise that applies to everyone. The best time to exercise is a personal choice, provided you can exercise systematically and regularly. "Consistency is the rule, if you want to get the best results from your training," the expert said.

So what is the best way to find the best time to exercise?

Adjust your workout time to fit your life

Everyone's priorities change constantly, from your 20s and 30s to your 40s and beyond, so Richers recommends planning your workouts based on those priorities at any given time.

For example, if you have work or family activities during or after work, you might schedule your exercise time for lunch. Some people may exercise in the morning or evening.

Don't forget that you also need to be flexible and realistic in order to have a good exercise routine while also meeting the demands of life.

Identify personal goals

According to personal trainer and fitness manager at Chuze Fitness Arizona (USA), defining your goals can have a big impact on your workout routine. Likewise, it can also affect the time of day you work out.

Experts point out that if you have been doing the same type of exercise for months without seeing the changes or improvements you expect, you should change your workout times. For example, working out in the afternoon or early evening will benefit your metabolic health and performance a little more. Your core body temperature is usually warmer in the evening, and your strength and endurance may be higher when compared to working out in the morning.

Alternatively, maybe you are happy with your physical progress but your diet is giving you trouble and you are looking for effective ways to improve your eating habits. In this case, exercising in the morning or at lunchtime may be best for you as it can encourage healthy food choices.

Don't fight your body's natural circadian rhythms.

Take a moment and be honest with yourself: Do you dread working out in the morning or do you enjoy waking up full of energy? It's important to listen to your body's natural rhythms and intuition instead of fighting them.

If you’re not a morning person and have trouble getting up early, let go of your expectations and exercise in the afternoon or evening, says Richers. On the other hand, if you’re the type of person who shys away from exercise after 3 p.m. and just wants to unwind after work, you should exercise in the morning.

Start small and focus on consistency

For those who don’t have a good exercise routine, getting started can be difficult and intimidating, leading to a quick loss of motivation. That’s why it’s important to start small.

You don't have to exercise for hours every day and will get good results if you set achievable goals that fit into your schedule, says Janet Omstead, a registered dietitian.

If you don’t know where to start, focus on a small goal, for example, running 2 km every day, lifting weights for 15 minutes, then make it a habit over the week, month, year. It’s best to choose a fixed time each day to help your brain and body recognize it as a habit.

Find like-minded exercisers

For some people, exercising is most enjoyable when you can connect with others. Omstead says creating a community can help keep people more engaged and accountable to their goals.

Prioritize sleep over everything

Believe it or not, getting good sleep is more important than having a good exercise routine, says trainer Ryan Kennedy. When planning your schedule, make sure you get 7-9 hours of sleep every night. If you don’t get enough rest, working out in the morning or evening won’t do you any good because you won’t have enough energy for any activity.

According to VnExpress