Healthier Evenings: The Power of Late-Day Workouts
While mornings have traditionally been known as a good time for exercise, a new study has shown that engaging in physical activity in the evening may have more health benefits for people with obesity. The findings, published in the journal Diabetes Care, were based on wearable device data from 30,000 people who were followed over almost eight years. Researchers from the University of Sydney, Australia found that the risk of premature death and death from cardiovascular disease was the lowest among people who did aerobic moderate to vigorous physical activity — which raises our heart rate — between 6 pm and midnight. “Due to several complex societal factors, around two in three Australians have excess weight or obesity which puts them at a much greater risk of major cardiovascular conditions such as heart attacks and stroke, and premature death,” said Dr Angelo Sabag, Lecturer in Exercise Physiology at the University of Sydney. In the study, the team did not just track structured exercise but focused on tracking continuous aerobic exercise in bouts of 3 minutes or more. They found that the frequency mattered more than their total amount of physical activity daily. Long Way to Go Towards Your Dream Path: Stay Fit & Active ~ (Source: Google Images) Further, the team observed — also based on previous research — that physical activity in the evening may help offset some of the intolerance and complications associated with diabetes or obesity, known to raise glucose intolerance in the late evening. Sabag, however, emphasized that “exercise is by no means the only solution to the obesity crisis”. But, the study suggests that “people who can plan their activity into certain times of the day may best offset some of these health risks,” she said. Some Major Benefits It Beholds ~ 01. A Calm Clear Mind And Helps Overcome Body Tension ~ What do you generally do in the evenings? Maybe watch a movie or read a book? Now, after a long day, there is no doubt that you have a lot going on in your mind. And, to ensure you enjoy a good night’s sleep, you need to have a calm and clear mind, and evening exercises can help you with it. Exercising before you hit the sheets can help take away all your worries and make you feel good. (Source: Google Images) When you sit or stand for long durations, muscle stiffness becomes inevitable. And your neck, shoulders, hips, and back generally are the target spots. Therefore, to prevent it, it is best to do stretching exercises in the evening as it provides relief from muscle tension and makes you feel utterly relaxed. Please don’t overdo it and start slow. You can take up yoga if you are someone who experiences muscle stiffness quite often. And, when you go to bed with a calm mind and relaxed body, it helps you achieve a good night’s sleep. 02. Enhances Sleep Quality ~ (Source: Google Images) According to the National Sleep Foundation, it is recommended that you exercise three hours before your bedtime as exercising gives you a burst of energy. Once you come down from the ‘exercise high,’ you will be able to sleep well as you will be devoid of any stress, and your muscles will also be relaxed. If you are someone who cannot fall asleep easily or struggles with insomnia, it is highly recommended that you exercise in the evenings as it can enhance your sleep quality. And when you enjoy a good night’s sleep, your mornings will go great too. 03. An Easy Morning Routine ~ (Source: Google Images) When you don’t schedule your workouts in the morning, it means you have a relaxed morning routine to look forward to. You don’t have to wake up very early or rush to the gym. You can take it slow and steady and do things more calmly. For instance, you can enjoy your morning cup of coffee by taking your own sweet time or cooking yourself a nice breakfast, and these minute things can put you in a good mood, boosting your productivity. And, in the evening, when you are done with your chores, exercising will put you at ease. 04. A Great Way to End the Day ~ Maybe you are bored at home and feel like going out with your friends to have a pizza or a burger or even a drink! Now, when you work out in the evenings, you can get rid of such unhealthy lifestyle habits! You won’t be bored in the evenings and won’t end up finishing that entire bottle of wine on your own. And the best part is you have a plan for the evening. You don’t have to sit and decide on how you can spend your time. 05. A Longer Workout ~ (Source: Google Images) When you are working out in the evening, there may not be strict time constraints. You can easily dedicate a little more time to your workouts, unlike mornings, when you have to rush to work or school. Also, when you exercise in the evening, you will be able to enjoy it more as you are done with your day. And, if hitting the gym is what you prefer, the place will mostly remain uncrowded so that you can go on with your workouts without hindrance. 06. What Exercising Does At Night Says ~ Here are a few more advantages of working out after 8:00 PM: It’s a great time to work out if you are not a morning person or have to leave early for work. You could set up a routine that you can stick to after work. You are aware of the calories you have consumed during the day so you can adjust your workout if you need to burn extra. It helps you let go of the daily stress. It could help you sleep better if there is at least a two-hour gap between your workout and bedtime. How To Plan Things : Try exercising in the mornings for a month. Fix a time and the duration of the workout or walk and try to stick to it as much as possible. Evaluate how you feel before you start your workout each morning. Are you able to wake up easily? Do you look forward to exercising? Are you being consistent? Try exercising after 8:00 PM for the next month. When fixing the time, make sure that you give yourself enough time after dinner and at least two hours before bed. Evaluate how your evening workout is going. Ask yourself the same questions as earlier but also check if your sleep patterns have changed in any way. Are you sleeping better, the same, or not as well with an evening workout? Once you have done this experiment, you can compare your results from each set of workouts. What you are looking for is the time when you enjoy working out more. Looking forward to your exercise also tends to lead to you being more consistent. According to what you find, you can choose to work out either in the morning or after 8:00 PM. Just make sure that you stay active every day.
