What is the best time to exercise?

Health benefits of sports & fitness come from working out regularly. But when is the best time to exercise?

Are you a morning person? Do you feel drained by 3 or 4 pm? Maybe you should wake up half an hour earlier and go for a run or take a brisk morning walk. Try to workout with a friend to remain motivated and stick to a routine. If you are okay with going solo, create a little space for a home gym, connect with an expert personal trainer, or join a local gym.

Every individual’s body has a clock and it responds differently. Still, there are some workouts like weight training and high-intensity workouts, which seem to give better results later in the day and evening. Studies with professional athletes show that performance peaks differently in the morning and afternoon, and it depends more on the person than the fitness routine.

Also, you need to consider how much home and work responsibilities you shoulder and any other factors affecting your energy levels. It is normal for your energy levels to vary throughout your waking hours. This affects the type of fitness workout you choose. So the best time to exercise also depends on your body’s ‘prime time’ to exercise.

You can try working out in 2 or 3 instalments. Suppose you cannot go for a morning walk, then do two 15 minute workout sessions (whenever you are up for it) will do the job. Daily ‘exercise shortcuts’ can also help you reach your fitness goals when you do not have enough time for the gym.

  • Climb the stairs instead of the lift.
  • Park 15 minutes away from your office and get your ‘morning walk’ going into work.
  • Do 15 minutes of desk exercises during your breaks.
  • In the evening, walk back to your car and you have put in 30 minutes of exercise!

Perhaps the best time to exercise is a personal choice:

  • It is whatever time you can stick to.
  • It is when you can conveniently workout.
  • If you are a morning person, then go for a run in the park after waking up.
  • If you have time and the energy at the end of a workday, then go to the gym in the evening.
  • If you work long hours, try to take a walk during your breaks or before dinner.
  • If you like walking with your spouse after dinner, eat by 7:30 pm.


Do not worry too much if you are pressed for time in the morning. There is no one best time to exercise that suits everybody. The only limitation is exercising too near your bedtime because your body needs at least a couple of hours to unwind.


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