Unlock Your Peak Performance: Discover the Best Time of Day to Work Out

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According to cardiologist Nieca Goldberg, M.D., there is no definitive study on the best time of day to work out for weight loss. However, research shows afternoon or evening exercise may be better for managing high blood pressure and achieving peak performance. Afternoon workouts can help lower blood pressure by taking advantage of natural hormonal fluctuations, while studies indicate exercise performance is optimized between 4-8 PM due to increased body temperature and muscle function.

Why it matters

Knowing the optimal time to exercise can help people maximize the benefits of their workouts, whether their goals are weight management, cardiovascular health, or physical performance. This information is especially useful for those with conditions like high blood pressure or type 2 diabetes, where the timing of exercise can make a significant difference.

The details

Cardiologist Nieca Goldberg explains that in the morning, people have higher levels of hormones like cortisol, epinephrine and norepinephrine, which can raise blood pressure. Arteries are also less flexible in the morning, contributing to higher blood pressure readings. For these reasons, Goldberg recommends exercising in the late afternoon or evening for the best cardiovascular benefits. Research reviewed in the journal Nature found that exercise performance, as measured by factors like muscle contraction, nerve activity and overall exercise capacity, peaks between 4-8 PM. A smaller study also pinpointed the 3-6 PM window as the optimal time for strength and endurance exercises. For people with type 2 diabetes, studies show afternoon exercise may help improve glucose control better than morning workouts.

• Morning hormones like cortisol, epinephrine and norepinephrine are higher, raising blood pressure.
• Arteries are less flexible in the morning, contributing to higher blood pressure.
• Exercise performance, as measured by factors like muscle contraction and nerve activity, peaks between 4-6 PM.
• A smaller study found strength and endurance exercise performance peaks between 3-6 PM.
• Afternoon exercise has been shown to improve glucose control in people with type 2 diabetes.

What they’re saying

What’s next

Individuals should consult with their healthcare provider to determine the best time of day for them to exercise based on their personal health goals and conditions.