Many people think that they need to wake up early in the morning to exercise. However, there are more people than you might think who can’t adopt exercise as a lifestyle because they can’t wake up early or need to leave for school or work at very early hours. Yet, exercising in the evening or afternoon is just as beneficial as morning workouts. Some experts argue that the type, intensity, and duration of your chosen exercise are much more important than the time of day you exercise. These experts recommend exercising for 30 minutes a day.

When Should Sports Be Done?

Five days a week. “When should you exercise?” Searching for an answer to this question independently of prejudices and in the light of science is the healthiest choice. Experts say that exercising at any time of the day is good for your health, regardless of the hour. On the other hand, there are many studies on what the effects might be when exercising at different times of the day.

Humans, like plants, animals, fungi, and cyanobacteria, have a circadian rhythm regulated by sunlight. To summarize, the human body’s metabolism operates on a 24-hour cycle, where the release of certain chemicals is regulated depending on the sun’s position, thanks to the circadian rhythm. For instance, melatonin release levels are directly linked to the circadian rhythm. Similarly, the sleep/wake cycle, body temperature, and blood pressure are regulated according to the circadian rhythm.

You may have realized that the circadian rhythm underlies questions like “When should you exercise?” or “What is the best time to exercise?” The fact that the secretion of hormones, including melatonin and growth hormone, is directly connected to the circadian rhythm fosters the idea of an ideal time range for exercising in many people. Choosing a specific time of day to take advantage of neurotransmitters and hormones can potentially increase fat burning or accelerate muscle building. But does this really require you to strictly adhere to certain times?

The Importance of Morning Exercise

Waking up energetically just before sunrise, running along the seaside in the cool, fresh morning air, spending some time at the gym, and then taking a cold shower sounds quite appealing, doesn’t it? Perhaps afterwards, you could prepare a green smoothie with some added collagen and then head to work or school with positive energy. Starting your day like this is undoubtedly incredibly motivating. If you’re a morning person, you can easily establish such a routine for yourself. However, it is known that only about 15% of people are active during the day, and another 16% are moderately active. This means that approximately 69% of people have to struggle more to create such a morning routine. Of course, morning exercise has many benefits. Many people who feel sleepy and unproductive during the day choose to exercise in the early hours just for the benefits it offers.

Benefits of Morning Exercise

There are numerous benefits to exercising in the morning. These benefits can be listed as follows:

• Experts recommend that those who want to regulate their circadian rhythm do aerobic and resistance exercises outdoors and under the sun.
• Exercising during the daytime helps shake off sleep inertia and allows you to start your day with more energy.
• According to recent research, people who exercise in the morning are more successful in sticking to their routines due to less social and work activity during daytime hours.
• A study shows that those who exercise in the morning experience less muscle soreness compared to those who exercise in the evening.
• Studies highlight that those who exercise during the day are more successful in controlling their appetite throughout the day.
• Since exercise is usually done on an empty stomach in the morning, the rate of fat burning also increases for those who engage in morning exercise.

Disadvantages of Morning Exercise

While morning exercise has its benefits, there are also a few disadvantages. These disadvantages are listed as follows:

• In the mornings, your body temperature is relatively lower, making your muscles stiffer compared to the rest of the day. This stiffness can hinder your ability to perform movements efficiently, and if you haven’t warmed up sufficiently or ended the exercise session with stretching, you might be more prone to injuries. Stretching can help mitigate this disadvantage.
• It is common to exercise on an empty stomach in the morning. Since the glycogen levels stored in the muscles and liver are low, this directly affects the efficiency of your workout.
• Waking up for morning exercise may interrupt the deepest phase of your sleep. Repeatedly disrupting this stage can lead to sleep inertia and chronic sleep issues.

The Importance of Midday Exercise

During midday hours, people are usually at work or school. For some, this time means business lunches or socializing with friends. Only a fortunate few can dedicate their noon hours to sports or exercise.

For many professions, midday also signifies a lunch break. Those wanting to shed extra pounds often choose to spend the time after eating for a light walk.

Benefits of Midday Exercise

The benefits of midday exercise are outlined as follows:

• According to circadian rhythms, people are physically strongest and most energetic between 1 PM and 6 PM. Training during these hours can be highly efficient.
• Studies show that muscle strength and sprinting capabilities peak during midday. Those who exercise at midday show a 3% to 20% higher performance compared to those exercising in the morning.
• Your body temperature is higher compared to the morning, allowing you to warm up faster and be ready to exercise sooner.
• Testosterone release is higher in both women and men during the noon hours, which means exercising at this time can lead to greater strength and muscle gain.

Disadvantages of Midday Exercise

• Although exercising between 1 PM and 6 PM has many benefits, it’s often the busiest part of the day, which makes it difficult for many people to take advantage of this time slot.
• Some individuals who have lunch breaks lasting an hour or more may prefer to exercise during these hours, but it can be challenging to return to work or school after exercising. 

The Importance of Evening Exercise

Many people avoid exercising in the evening and at night due to fears that it might affect their sleep. However, some studies on sleep and exercise indicate that even low-intensity exercise done 20 minutes before bedtime does not hinder the process of falling asleep. On the contrary, engaging in light exercises like walking after a stressful day can help clear your mind and facilitate easier sleep.

Experts do not recommend high-intensity exercise in the late evening hours. If you are planning to do moderate-intensity exercise, it is crucial to finish it about 90 minutes before going to bed. The approximate hour and a half gap between the exercise session and sleep allows the levels of endorphins to decrease and the body temperature to drop, preparing the metabolism for sleep. Like other times of the day, evening exercise has its advantages and disadvantages, which are listed below:

Benefits of Evening Exercise

The benefits of exercising in the evening are as follows:

1. You can easily replace harmful habits such as spending too much time in front of the television and consuming unhealthy snacks with evening exercise.
2. Strength and endurance training performed in the evening can help you achieve significant muscle mass in as short as 12 weeks.
3. Evening exercise increases endorphin levels, which helps you better cope with the stress of the day and relax.

Disadvantages of Evening Exercise

f you engage in high-intensity workouts such as HIIT and CrossFit in the evening, you may have difficulty falling asleep.

Experts recommend ensuring a gap of 3 to 4 hours between your evening exercise and bedtime if you have trouble falling asleep. If you experience problems with falling asleep or maintaining sleep, it is suggested to opt for morning or midday workouts instead of evening exercise.

When you have had a busy day or feel tired, you might be reluctant to exercise in the evening, which can disrupt your workout routine.

Many events such as concerts, gatherings with friends, movies, or theater performances occur in the evenings. Because of these activities, you may find it challenging to establish a consistent evening exercise routine.

How to Determine the Right Time for Exercise?

• Observe the time of day when you feel most energetic. If you feel more productive in the evening, you may prefer to exercise at that time to regulate your circadian rhythm, or you can set aside the afternoon and evening for workouts.

• Review your daily and weekly schedule. Try not to include your regular busy hours in your exercise plan.

• Note your sleep data, such as what time you wake up, what time you go to bed, and how many hours you sleep. If you have trouble falling asleep, consider exercising during the day or in the afternoon.

• If possible, try exercising at different times of the day—morning, noon, and evening. Record your exercise efficiency and how you feel during the rest of the day for each time slot. Use your answers to questions like “Which time slot did you enjoy exercising in?” and “How did you feel during the rest of the day?” to simplify the process.

• Set your exercise goals. Daytime is ideal for burning fat, while the afternoon and evening are better for building muscle mass.

• Track your sleep efficiency and energy levels throughout the day. For stress-related sleep issues, consider doing relaxing exercises like Pilates or yoga in the evening. Improve your sleep quality with moderate to high-intensity exercises during the day.

• Aim for a flexible exercise program. If mornings are convenient for you during the week, reserve Monday, Wednesday, and Friday mornings for high-intensity exercises. On the other days, opt for low to moderate-intensity cardio exercises during the afternoon or evening.

General Warnings

Experts agree that it is extremely important to stick to the planned exercise times, regardless of the time of day you choose to exercise. Many people struggle to establish a consistent exercise or sports routine. Fatigue, unexpected meetings, or gatherings with friends can disrupt your routine. When your routine is frequently interrupted by such situations, there is a risk of completely abandoning your exercise and sports habits.

The benefits of morning, noon, or evening exercise only manifest when performed regularly. Therefore, many experts recommend exercising within a specific routine.