There\u2019s no \u201cbest\u201d time to exercise for heart health\u2014what matters is moving more often.Whether you exercise in the morning, afternoon or evening, each offers their own unique benefits.If you\u2019re new to exercise, start slow, do a mix of cardio and resistance training and focus on consistency.<\/p>\n
Most people know exercise is one of the best ways to support heart health<\/a>, but does it matter if you lace up your shoes in the morning or head out after work? Research shows there may be benefits to both, yet experts emphasize consistency above all. \u201cOur biggest problem is not that we\u2019re exercising at the wrong time\u2014it\u2019s that we\u2019re not exercising,\u201d says Elizabeth Klodas, M.D., FACC<\/a>, a preventive cardiologist. Only about 1 in 4 Americans meet the American Heart Association\u2019s recommendation of at least 150 minutes per week of moderate-intensity exercise. \u201cMoving your body every day is far more important than when you do it,\u201d Klodas says.\u00a0\n<\/p>\n So, while the most important thing is simply to get moving, you still have a decision to make: when will you exercise? Read on to discover the unique, science-backed benefits of exercising in the morning, afternoon and evening.\n<\/p>\n Is There a Best Time? <\/p>\n You\u2019ve probably seen headlines claiming that morning workouts burn more fat<\/a> or that evening exercise better supports blood pressure\u2014but the evidence isn\u2019t strong enough to crown a single \u201cbest\u201d time for heart health. \u201cYou can find research that will support exercise at specific times of the day,\u201d says Klodas. \u201cBut I don\u2019t think this data is all that helpful. It might even discourage people from exercising if they think they have to work out at a certain time.\u201d\u00a0\n<\/p>\n When it comes to exercise, Klodas says that the most impactful thing you can do for heart health is to transition from a sedentary lifestyle<\/a> to a more active one. Small choices, like taking the stairs, parking farther away from the entrance, or even dancing in the kitchen, all add up. Over time, this everyday movement can make a meaningful difference for cardiovascular health. As she puts it, \u201cThe people who age well are the ones who move.\u201d\n<\/p>\n There\u2019s even research that says it doesn\u2019t matter when you exercise, only that you do, says Sheri Gaw, RDN, CDCES,<\/a> a registered dietitian. She points to a large 2023 cohort study showing that moderate-to-vigorous physical activity done at any time of day reduces the risk of heart disease, cancer and premature death.\n<\/p>\n That said, some research suggests that there may be some unique benefits to exercising at different times of the day, which you may want to consider.\n<\/p>\n Our biggest problem is not that we\u2019re exercising at the wrong time\u2014it\u2019s that we\u2019re not exercising\u2014Elizabeth Klodas, M.D., FACC<\/p>\n Benefits of Exercising in the Morning <\/p>\n Starting your day with movement not only boosts your health but also sets the tone for consistency. Exercising early ensures your workout is done before work, family and other responsibilities take over. Plus, your energy levels are higher after a good night\u2019s rest, allowing you to perform to your best abilities.\n<\/p>\n From a heart-health perspective, morning activity may help align circadian rhythms and improve insulin sensitivity, particularly when exercise is performed before breakfast., A well-regulated circadian rhythm supports better sleep quality<\/a>, which is closely tied to lower blood pressure and better heart health. Better insulin sensitivity also helps the body manage blood sugar more effectively, easing strain on the heart and lowering long-term risk of metabolic disease.\n<\/p>\n Morning workouts may also help you make better food choices later in the day. \u201cSome studies suggest morning exercise supports appetite control<\/a> in some people, which can make it easier to maintain a healthy weight\u2014an important factor for heart health,\u201d says Gaw.\n<\/p>\n Benefits of Exercising in the Afternoon (or Evening) <\/p>\n If you\u2019re not a morning person, don\u2019t worry\u2014exercise later in the day has its own set of advantages. For example, by the afternoon or evening, your body is fueled by the meals you\u2019ve eaten, which can support longer or more intense workouts.\n<\/p>\n For heart health, late-day exercise can also support blood vessel function and blood pressure control. \u201cStudies show that blood vessel elasticity is greater later in the day, and training during this time may have beneficial effects on blood pressure,\u201d explains Klodas. Research has also linked evening workouts with lower rates of heart disease and all-cause mortality.\n<\/p>\n Emerging evidence suggests benefits for cholesterol and blood sugar, as well. \u201cEvening exercise may be more effective for lowering cholesterol<\/a> and inflammatory markers since lipid metabolism peaks at night, although more research is needed in this area,\u201d says Gaw.\u00a0\n<\/p>\n Getting Started <\/p>\n Although there are unique benefits to exercising at different times of the day, the overall consensus is that any movement is good movement<\/a>\u2014regardless of the time on the clock. If you\u2019re new to exercise or looking to restart a routine, the key is to make movement approachable and sustainable. Try these strategies to support better heart health:\n<\/p>\n Start Gradually. \u201cThe biggest benefit happens when you go from doing nothing to doing something,\u201d says Klodas. Even a few minutes of activity is better than none, and you can build up slowly over time.\u00a0 Our Expert Take <\/p>\n While research highlights certain benefits of exercising at different times of day, experts agree that the most important factor is making movement a regular habit. Daily activity\u2014regardless of timing\u2014is what truly supports long-term heart health. Even small bouts of physical activity can have a significant impact on your heart health over time. Whether you prefer to exercise in the morning before starting your day, or you\u2019d rather get moving in the afternoon or evening, one thing\u2019s for sure: consistency matters most.<\/p>\n","protected":false},"excerpt":{"rendered":"There\u2019s no \u201cbest\u201d time to exercise for heart health\u2014what matters is moving more often.Whether you exercise in the…\n","protected":false},"author":2,"featured_media":122179,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-122178","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/122178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=122178"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/122178\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/122179"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=122178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=122178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=122178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nBreak It Up. You don\u2019t need a full hour to get results. \u201cWalking 10 to 15 minutes, two or three times per day, is a gentle and safe routine to support heart health,\u201d says Gaw. Research also shows shorter bouts of exercise\u2014often called \u2018exercise snacks\u2019\u2014can still add up to meaningful benefits for heart health.
\nBuild Movement into Your Day. \u201cAny increase in physical activity is welcome, and you can do it any time of day that is convenient for you,\u201d says Klodas. She recommends looking for simple ways to increase activity, such as taking the stairs instead of the elevator or parking farther away from stores.
\nMix It Up. A combination of aerobic activity and resistance training<\/a> has been shown to support optimal heart health. Klodas recommends doing something you enjoy for aerobic exercise, like walking, biking or even pickleball. Resistance training can be as simple as bodyweight exercises, such as squats, lunges and pushups.
\nListen to Your Body. Both Klodas and Gaw stress the importance of paying attention to how you feel, especially if you have a history of heart disease or high blood pressure. \u201cIf you ever feel unusual shortness of breath, chest discomfort or dizziness, talk with your health care provider before continuing,\u201d says Klodas.<\/p>\n