Is weight loss easier with evening workouts? Experts decode a new study

In our crowded lives, it is becoming increasingly difficult to slot an exact exercise hour at a certain point during the day and stick to it.

Which is why a new Australian study allows for some flexibility saying that doing moderate to vigorous physical activity in the evening resulted in better outcomes for those fighting obesity.

As per the study, which was published in Diabetes Care, aerobic activities done between 6 pm to midnight, resulted in a decrease in co-morbidities among the obese. So, is there a better time to work out?

MORNING VS EVENING EXERCISE
The debate between early morning and evening workouts has persisted for years. Says Dr KP Singh, Director, Endocrinology, Fortis Hospital, Mohali, and former faculty, department of endocrinology, PGI, “Morning exercise can kickstart your metabolism, helping you burn calories throughout the day. Studies suggest that exercising in a fasted state may enhance fat oxidation and improve insulin sensitivity.” You burn stored fat, making this routine ideal for weight loss.

But for late risers or shift workers, who may even tire out while working out in the mornings, evening is the best time to exercise. “Research suggests that muscle strength and power may peak in the late afternoon or early evening, potentially leading to improved exercise performance and gains in strength and muscle mass,” he adds.

Your body temperature varies throughout the day, according to circadian rhythms, affecting the quality of your workout. According to the American Council on Exercise, exercising when your body temperature peaks — in the late afternoon hours, for most people — produces optimal workouts. In general, a room temperature between 60-70°F or 21°C is often considered ideal for most people, as it allows for comfortable exertion without overheating.

WHO SHOULD EXERCISE WHEN
For people with diabetes: “Night activity may lower glucose levels in the morning, which has metabolic benefits. So, if someone with Type 2 diabetes or obesity can get exercise between 6 pm and midnight, they may want to consider trying it,” says Dr Gurpreet Singh Babra, Director, Internal Medicine, Max Super Speciality Hospital, Mohali.

For heart patients: The best time would be between 8 am and 11 am. If you are looking to lower your blood pressure or build muscle, the best time to exercise is in the evening. However, it is important to avoid exercising between midnight and 6 am, as this can increase your risk of heart disease.

ULTIMATE GOAL OF EXERCISE
Prof Rajesh Vijayvergiya, Department of Cardiology, Advanced Cardiac Center, PGI, Chandigarh, feels the goal of any exercise should be consistency and regularity. “The timing depends upon the individual’s preference, availability of free time, the goals to be achieved with exercise and adjustment to personal, social and professional engagement throughout the day. An individual must feel stress-free, energetic, flexible, and able to concentrate on their work following an exercise bout. The best time is when they feel so,” he adds.

It’s important not to make any blanket recommendations that might discourage people from exercising at all. “If it’s only going to happen in the morning? Go ahead. Lunchtime? Also, great. It really does come down to the individual doing it when possible to meet his weekly quota of 150 minutes of moderate to vigorous physical activity,” he sums up.

Ultimately, the best time to exercise is the time that aligns with your schedule, preferences and the body’s natural rhythm. Some individuals thrive on the energy and productivity of morning workouts, while others prefer the stress-relief and social aspects of evening exercise