In the quest for optimal health and longevity, timing could be everything—especially when it comes to exercise. New research from the University of Sydney, using data from the expansive UK Biobank project, suggests that exercising in the evening may offer significant cardiovascular benefits over other times of the day.
This insight could revolutionize personal fitness routines, particularly for those managing conditions like obesity and type 2 diabetes.
Unpacking the Benefits of Evening Workouts
For years, the fitness world has debated the best time to engage in physical activity. Does the early bird get the worm, or is the night owl on the right track? According to the latest study, it might just be the latter.
Researchers tracked the health outcomes of approximately 30,000 middle-aged and older adults living with obesity, who had no prior history of cardiovascular disease. Over an average of nearly eight years, these individuals, all of whom wore activity trackers, provided a clear view of their daily exercise habits.
The data revealed a compelling pattern: those who typically exercised in the evening (after 6 p.m.) displayed the lowest risk of cardiovascular disease and overall mortality.
“Compared to the baseline of no exercise, and after accounting for other factors like age or smoking history, people who exercised in the morning or afternoon were still better off,” the study found. “But it was ultimately evening exercisers who had the lowest risk.”
Research: The Science of Circadian Rhythms
This phenomenon may be linked to our body’s internal clock, or circadian rhythm, which regulates everything from metabolism to body temperature. Evening may be a time when the body is primed to metabolize glucose more effectively, reducing stress on the heart and enhancing overall physical recovery.
The best time of day to exercise, according to science https://t.co/LstI5Krkrv
— Quartz (@qz) April 11, 2024
Interestingly, the study, published in the journal Diabetes Care, is observational and does not establish a direct cause-and-effect relationship. Nonetheless, the findings align with other research that points to afternoon and evening workouts as being particularly beneficial.
What Does This Mean for You?
For individuals living with obesity or type 2 diabetes, the implications are significant. Adjusting exercise schedules to later in the day could potentially amplify health benefits and aid in the management of these conditions.
The research team emphasized the importance of timing in physical activity, suggesting it “may play a role in the future of obesity and T2D management.”
While morning exercise has its merits, including enhanced fat burning reported in some studies, the evening workout appears to hold a special advantage when it comes to cardiovascular health and longevity. This doesn’t diminish the value of exercise at other times—regular physical activity remains beneficial, regardless of timing.
Personalizing Your Fitness Routine
As research continues to evolve, it becomes clear that there is no one-size-fits-all answer to the question of when to exercise.
However, for those particularly concerned about heart health and managing diabetes, evening workouts might be worth considering. Whether you’re a morning person or a night owl, the most important takeaway is consistency: staying active is key to a healthy life.
