Best Time for Heart-Healthy Workouts

You probably know that regular heart-pumping workouts can lower your risk of cardiovascular disease.

The American Heart Association recommends 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week.

But beyond how long you exercise, when you exercise might also make a difference.

Cardiologists and recent research suggest that working out in the evening could offer the greatest benefits for your heart.

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Why Evening Workouts May Be Better for Your Heart

"An evening workout may do more than help you shake off the stress of the day—it might actually help you live longer," says Dr. Patrick Kee, a cardiologist with Vital Heart & Vein.

Dr. Kee points to a large 2024 study in Diabetes Care that followed nearly 30,000 adults with obesity.

The study found that participants who exercised in the evening had the lowest risk of dying and developing heart disease compared to those who worked out in the morning or afternoon.

The benefits are linked to our body's internal clock, or circadian rhythm. "Circadian rhythm influences stress hormones, nervous system activity, and blood vessel function," explains Dr. Columbus Batiste, a cardiologist at Kaiser Permanente.

This is especially true for people with Type 2 diabetes, who are at a higher risk for heart disease. Their bodies often have an overactive "fight-or-flight" system.

"Exercise in the morning—when blood pressure and stress hormones are already at their peak—can trigger stronger spikes in blood pressure and sugar," says Dr. Batiste.

"Exercising later in the day may help reduce these exaggerated responses."

In short, your body might simply be better prepared to get more out of exercise later in the day.

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Will Evening Workouts Affect Your Sleep?

One common concern about evening exercise is its potential to disrupt sleep. However, with the right timing, this can be avoided.

Dr. Batiste recommends finishing your workout at least 90 minutes to four hours before bedtime, depending on the intensity.

"Vigorous workouts require two to four hours of recovery time, and moderate exercise needs at least 90 minutes," he clarifies. This allows your heart rate, body temperature, and stress hormones to return to baseline.

Dr. Kee agrees that you should never sacrifice sleep for a workout. "Poor sleep increases the risk of high blood pressure, diabetes, obesity, and heart disease," he warns. Aim for seven to nine hours of sleep most nights.

Gentle evening movements like brisk walking, yoga, or light strength training can also improve heart health without impacting your rest.

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The Most Important Factor: Consistency

While evening workouts may have an edge, experts agree that the best time to exercise is ultimately the time that works for you.

"The most important thing is to engage in consistent daily physical activity," says Dr. Cheng-Han Chen, an interventional cardiologist at MemorialCare Saddleback Medical Center.

Poll

What's your go-to workout time?

Morning

Afternoon

Evening

If you struggle to stick with a routine, here are a few tips:

• Start small: Begin with achievable goals, like walking for 10 minutes, and gradually increase the duration.
  
  
• Find an activity you enjoy: You’re more likely to continue something you find fun, whether it's cycling, dancing, or a group class.
  
  
• Make it social: Working out with a friend can keep you motivated and accountable.
  
  
• Incorporate "movement snacks": Take the stairs instead of the elevator or park farther away from your destination to add more steps to your day.
  
  

Ultimately, your body will often signal the best time for you to move. "Morning people, don’t worry—exercise at any time is better than none," Dr. Kee reassures.

Listening to your body and choosing a consistent routine is the most effective way to protect your heart health.

Source: aol

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