No matter when you choose to exercise, physical activity has clear physical and mental health benefits.
Working out is good for your cardiovascular system, cognitive functioning, mood, musculoskeletal system and so much more. You’ll reap the benefits as long as you exercise consistently.
That said, a new study suggests exercise can be even better for you when done in the morning. The research is set to be presented at the American College of Cardiology’s Annual Scientific Session later this month and has not yet been peer-reviewed.
Researchers examined a year’s worth of health information from roughly 14,500 people, including heart rate data collected by their Fitbits, to reach their conclusion. Study participants who exercised in the morning had lower rates of cardiometabolic disease risk factors, including type 2 diabetes, obesity, high blood pressure and high cholesterol, when compared to people who worked out at later points during the day. Morning exercisers also had a 31% lower risk of coronary artery disease.
The biggest benefit was seen among those who exercised between 7 a.m. and 8 a.m. People in this group had the lowest risk of coronary artery disease. These findings were true even when someone worked out just as much, but at a later time of day.
Why might morning exercise be extra beneficial for these heart disease risk factors? More research is needed to affirm these findings, but senior study author Prashant Rao told Medical News Today that “there is growing recognition that biology is not static across the day.”
“Many important metabolic and cardiovascular processes follow circadian rhythms,” Rao continued.
“This is a fascinating and biologically plausible finding,” Dr. Rachel Lampert, a professor of cardiovascular medicine at Yale School of Medicine, told HuffPost. Lampert is not affiliated with the study.
“We know that there is a circadian variation to the autonomic nervous system—basically, the amount of adrenaline in your body, which is highest in the morning— and that the autonomic nervous system is one factor in development of heart disease,” Lampert said. “This study suggests that by exercising in the morning, you can harness that circadian variation to maximize results.”
Rao told Medical News Today that heart disease is the leading cause of death in the United States, which makes it important to adopt any lifestyle changes ― including exercise ― that can reduce heart disease risk.
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There’s one factor that’s more important than the time of day you exercise: Consistency.
It’s recommended that adults get at least 150 minutes of moderate physical activity (such as gardening or brisk walking) each week or at least 75 minutes of vigorous physical activity (like running, singles tennis or swimming) along with some resistance training, said Dr. Keith Ferdinand, the director of preventative cardiology at Tulane University School of Medicine. Ferdinand is not affiliated with the study.
While the morning exercise findings are exciting, working out at any time of day is important, especially in a highly sedentary society where most people don’t get the 150 minutes of exercise the American Heart Association recommends.
Research shows that exercise at any time of day lowers heart disease risk and stroke, improves mood, results in better sleep, leads to better bone health, better balance and more.
“Consistency is more important than the particular time of day,” Ferdinand stressed.
What’s best for your fitness regimen depends on your lifestyle, interests and habits. If you aren’t able to work out at 7 a.m., that doesn’t mean you shouldn’t exercise at all. Exercising on your schedule is better than skipping it altogether.
You’ll still see health improvements, including the benefits researchers found in this study, no matter what time you lace up your shoes.