Can the time of day you exercise affect your health?

Researchers at the University of Sydney, Australia, have found that the time of day you choose to exercise can impact your health significantly. A new study published last week revealed that engaging in physical activity in the evening could offer significant health benefits, especially for individuals living with obesity.

The study, which tracked 30,000 people over nearly 8 years, discovered that those who participated in the majority of their aerobic moderate to vigorous exercise between 6 pm and midnight had the lowest risk of premature death and cardiovascular disease. Dr. Jagadish J Hiremath, a public health expert based in Bangalore, emphasized that evening physical activity can significantly enhance health outcomes, especially in managing obesity and cardiovascular health.

The physiological rationale behind the enhanced evening exercise outcomes lies in the body’s natural physiological state at the end of the day when metabolism begins to slow down. Engaging in activity during this period can maintain a heightened metabolic rate, extend the body’s period of increased energy expenditure, and more efficiently utilize glucose, which can otherwise elevate blood sugar levels if not metabolized.

Furthermore, exercising in the evening capitalizes on natural hormonal boosts, such as elevated levels of testosterone and growth hormone, which aid in metabolism and muscle repair. This timing can improve the body’s ability to build muscle and burn fat. Additionally, insulin sensitivity naturally increases as the day progresses, making physical activity in the evening crucial for reducing overall blood sugar levels, especially for individuals with insulin resistance or type 2 diabetes.

While there are significant benefits to evening exercise, Dr. Hiremath advises caution in choosing the type of activity and its impact on sleep. Vigorous exercise close to bedtime can interfere with falling asleep, so opting for moderate to light activities like yoga, gentle cycling, or a leisurely walk can be ideal evening exercises that promote health without disrupting sleep patterns.