When is the best time to exercise - and is there an extra benefit in the morning?

Exercise is always good - no matter what time of day. But if you are flexible, a morning session could not only give you an alert start to the day, but also provide extra protection for your cardiovascular system.

What does science say?

A large study with more than 86,000 participants investigated when physical activity has the greatest health benefits. The result: those who exercise in the morning, especially between 8 and 11 a.m., have a lower risk of cardiovascular disease.

Specifically, the analysis showed that

• People who were active in the early morning hours had an 11% lower risk of coronary heart disease.

• Those who were mainly active in the late morning hours even reduced their risk by 16%.

• The likelihood of a stroke fell by 17%among early exercisers .

Why is this so?

The exact mechanisms have not yet been conclusively clarified, but researchers suspect that the circadian rhythm, i.e. our internal clock, plays a role. Morning exercise could be particularly effective in regulating blood pressure, optimizing metabolic processes and lowering inflammation levels.

What does this mean for you?

If you prefer a certain time to be active, stick to it! After all, the best exercise is the one you stick to in the long term. But if you're flexible and want to get the maximum health benefits, mornings might be your best bet.

Sources:

• Taheri, E. et al (2023). "Diurnal variation in physical activity and risk of cardiovascular diseases." Journal of the American Heart Association.

• Scheer, F. et al. (2009). "Adverse metabolic and cardiovascular consequences of circadian misalignment." Proceedings of the National Academy of Sciences.