Is there a 'best time to exercise'?

Few people doubt that regular exercise offers wellbeing and health benefits. However, one question some ponder is whether there is an ideal time of day to exercise. If I'm asked this question by an audience member or coaching client, I'll ask a few questions of my own to clarify their desired outcomes, schedule, and preferences. But, is there an answer to this question that covers 'people in general'? I believe there is.

Firstly, though, is there any 'received wisdom' on this topic? One quite popular opinion is that the late afternoon or early evening is the best time to exercise, on the basis that body temperature peaks at this time, along with factors such as muscular function and oxygen uptake. While the odd study may find some advantage in exercising later in the day, a 2023 meta-analysis of 26 studies [1] found:

…little evidence for or against the hypothesis that training at a specific time of day leads to more improvements in performance-related or health-related outcomes compared to other times. 

So, it seems pretty much any time of day is the same as any other in terms of the benefits exercise offers. But, I'd still make the case that, for most people, there is indeed a 'best time to exercise', and that's first thing in the morning. 

Here's my reasoning:

1. The majority of people who work in organisations are 'morning people'. 

This is a personal observation, but I'd say it makes sense, too: the corporate working day tends to start early, and you might argue that the environment, to a degree, pre-selects for people who have energy and perform well right from the start of the day. 

If someone is a morning person, then exercise perhaps demands less effort at or near the start of the day, when levels of energy and motivation tend to be high. Basically, morning people find exercise becomes more of an effort later in the day when vitality and enthusiasm might be on the wane.

2. It may benefit people to exercise in a fasted state

In the Working Well newsletter two weeks ago, I focused on the benefits of intermittent fasting, and why delaying or skipping breakfast can support energy, performance and general wellbeing. A key point here is that, in the fasted state, the body is generally mobilising and metabolising our internal fat stores – a good thing. Exercise during the fasted state can enhance this effect, actually helping the body to adapt to burning fat (rather than carbohydrate) as a fuel.

3. The morning tends to be the most controllable part of the day

Generally speaking, the early morning tends to be less prone to unexpected interruptions and emergencies than later on. Pretty much everyone has the experience of the day becoming more complex and unpredictable as it goes on. Basically, the earlier the day exercise is planned to take place, the less likely it is that something will get in the way. 

On this point, it's perhaps worth bearing in mind that some research shows that exercising at a somewhat consistent time of day helps maximise the benefits exercise brings. 

4. It 'gets it off the list' early in the day

Assuming you're committed to taking exercise in a day, getting it done first thing gets it out of the way. One can then start the working day with one item struck off the list, and who doesn't like the feeling of satisfaction that comes with knowing they've done something to support their wellbeing and personal goals before the day has even started in earnest.

One thing that appears to come out of the research is that exercising at a somewhat consistent time of day helps maximise the benefits exercise brings. 

WHAT WORKS?

Nothing is true for everyone, and each of us needs to find what works best for our individual needs. However, for most people, there's a strong case for the best time to exercise being early in the morning.

REFERENCES:

1. Bruggisser F, et al. Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis. Sports Med Open. 2023;9(1):34.