When Is the Best Time to Exercise for Heart Health?

Most people know that exercise is one of the best ways to support heart health, but does it matter if you work out in the morning or after work?

While research shows there may be benefits to both, experts agree that consistency is the most important factor.

“Our biggest problem is not that we’re exercising at the wrong time—it’s that we’re not exercising,” says Dr. Elizabeth Klodas, a preventive cardiologist.

With only about one in four Americans meeting the recommended 150 minutes of moderate-intensity exercise per week, the main goal is simply to get moving.

“Moving your body every day is far more important than when you do it,” Klodas adds.

Read Also: Your 90-Minute Morning Reset

While the most important thing is to be active, let's explore the science-backed benefits of exercising at different times of the day.

Is There a "Best" Time to Work Out?

You may have seen headlines claiming morning workouts burn more fat or that evening exercise is better for blood pressure, but the evidence isn't strong enough to name a single best time for heart health.

The most impactful step you can take is to move from a sedentary lifestyle to a more active one. Small choices, like taking the stairs or dancing in the kitchen, add up and can make a meaningful difference.

A large 2023 study confirmed that moderate-to-vigorous physical activity at any time of day reduces the risk of heart disease, cancer, and premature death. That said, there are some unique benefits to consider for morning, afternoon, and evening workouts.

Read Also: The Ultimate 5-Minute Workout Backed by Science

Benefits of Exercising in the Morning

Starting your day with a workout can set a positive tone and ensure it gets done before other responsibilities take over.

Your energy levels are often higher after a good night's rest, which can lead to better performance.

From a heart-health perspective, morning exercise may help align your body's internal clock, or circadian rhythm, and improve insulin sensitivity, especially when done before breakfast.

A well-regulated circadian rhythm supports better sleep, which is linked to lower blood pressure.

Improved insulin sensitivity also helps manage blood sugar, reducing strain on the heart.

Some studies even suggest morning exercise can help with appetite control, making it easier to maintain a healthy weight.

Read Also: Best Time for Heart-Healthy Workouts

Benefits of Exercising in the Afternoon or Evening

If you're not a morning person, working out later in the day has its own advantages. By the afternoon, your body is fueled by the meals you've eaten, which can support longer or more intense workouts.

For your heart, late-day exercise may improve blood vessel function and blood pressure control. Research has linked evening workouts with lower rates of heart disease.

There is also emerging evidence that evening exercise could be more effective for lowering cholesterol, as lipid metabolism tends to peak at night.

Poll

What's your go-to workout time?

Morning

Afternoon

Evening

How to Get Started

While there are unique benefits to exercising at different times, the consensus is that any movement is good movement. If you are new to exercise, the key is to make it approachable and sustainable.

• Start Gradually: The biggest benefit comes from going from doing nothing to doing something. Even a few minutes of activity is a great start.
  
  
• Break It Up: You don't need a full hour. Walking for 10 to 15 minutes a few times a day is a great way to support heart health.
  
  
• Build Movement into Your Day: Look for simple ways to be more active, like taking the stairs or parking farther from the store.
  
  
• Mix It Up: A combination of aerobic activity (walking, biking) and resistance training (squats, lunges) is ideal for heart health.
  
  
• Listen to Your Body: Pay attention to how you feel. If you experience unusual shortness of breath, chest discomfort, or dizziness, speak with your doctor.
  
  

Ultimately, while research highlights certain benefits of exercising at different times, experts agree that making movement a regular habit is what truly matters for long-term heart health.

Source: aol

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.