If you are living with obesity, exercise is important. It helps you burn more calories, build muscle, and reduce visceral fat. It also helps improve your mood, making it easier to stay motivated to make healthy lifestyle choices.
However, many people are busy with their work schedules and want to make sure they get the most out of their workouts. So, is there a better time than another to exercise?
According to a study published April 10, 2024 in the journal Diabetes Care, if your goal is to get better, evening exercise may be the most beneficial for your health.
How often you engage in moderate to vigorous physical activity in the evening is also important.
In fact, researchers at Australia’s University of Sydney say it may be more important than how much exercise you do throughout the day. The study included nearly 30,000 obese people over the age of 40, including nearly 3,000 people with type 2 diabetes. They followed them for almost eight years.
Study participants were asked to wear activity trackers to determine when they engaged in moderate to vigorous aerobic activity (the harder we breathe and the faster our heart beats).
People were classified according to whether they had most aerobic activity in the morning, afternoon, or evening.
The researchers also looked at how often we participate in moderate to vigorous physical activity. Every time they entered this zone for three or more minutes, it was considered a fight.
After analyzing the data, the team found that the average activity in the afternoon – started at 6 WIB. midnight – the lowest risk of premature death.
They are also more likely to die from cardiovascular disease (conditions such as heart attack, heart failure, and stroke) or microvascular disease (a condition in which the heart’s small arteries don’t work properly).
When it comes to the frequency of aerobic exercise, they found that it is more important than the total physical activity people do during the day.
However, in a press release, the first co-author Dr. Mati Ahmadi said they did not follow structured training. Because of this, it is impossible to judge what people do.
He also said that because it was an observational study, it was not possible to determine causality. People may act less healthily because they already have certain health conditions.
Sergiy Putovsov, doctor of sports science and head of sports science at Torokhtiy Weightlifting, showed that evening exercises can be beneficial for obesity.
By helping you feel relaxed and reduce stress, it can make it easier to fall asleep and get a good night’s sleep, says Putowsow.
“Being physically active on a daily basis is also associated with improved metabolic function, which may lead to greater insulin sensitivity, increased caloric expenditure, and fat oxidation,” she says.
Finally, Putovsov said, evening exercises can help relieve tension and relieve stress.
“I did not cause the release of endorphins, neurotransmitters known to promote feelings of happiness and well-being,” he said. “Starting a new exercise routine can be daunting, especially for those living with obesity,” says Andrei White, a certified personal trainer with Garage Gym Pro.
He says it’s important to talk to your doctor to help slow things down. You can discuss any physical limitations that may prevent you from starting safely.
Once you’ve gotten it from your doctor, White recommends starting slowly.
“Start with low-impact, moderate-intensity activities that are manageable and do not cause discomfort, such as walking, swimming, cycling, and resistance training,” he said. This will help you feel accomplished and stay motivated.
This is also a good idea to add variety to your routine.
