Fitness

Figuring out the best time to exercise

Published

2 years ago

July 7, 2024

Press Room

It’s a long-standing discussion for all who want to get into shape: When is the best time to exercise?

Based on member data from American fitness company Future, about 41% of workouts take place between 7-9am or 5-7pm.

“The debate is intriguing with proponents of both morning and evening workouts citing various benefits,” says sports medicine research director Dr Andrew Jagim from the Mayo Clinic Health System in Wisconsin, United States.

“From increased energy levels to enhanced performance or greater weight-loss benefits, health experts delve into the science behind exercise timing to shed light on the optimal approach for achieving fitness goals.”

In the morning

For morning exercisers, the allure of starting the day with a workout is undeniable.

“Getting your workout in and completed before you even begin your day can provide a sense of accomplishment and set a positive tone for the day ahead,” explains Dr Jagim.

“The post-workout release of endorphins and the satisfaction of accomplishing something before 9am can serve as a powerful ego boost.”

Perhaps most importantly, morning workouts eliminate the need to worry about finding time for exercise later in the day.

This is as it’s often the only time of the day that hasn’t been previously committed to work, social events or family activities.

“By completing your workout in the morning, you free up your afternoons and evenings for other activities, such as cooking dinner, socialising or simply relaxing,” Dr Jagim notes.

“This sense of freedom and flexibility can alleviate stress and enhance overall well- being.”

For people embarking on morning workouts, strategic pre-exercise nutrition can make a significant difference in energy levels and performance.

“Starting the day with a balanced breakfast containing carbohydrates, protein and healthy fats can provide the necessary energy to power through a morning workout,” he advises.

“Opt for wholegrain cereals, Greek yoghurt with fruit, and allow sufficient time for digestion to prevent discomfort and optimize nutrient absorption.

“Or, if you’re not hungry in the mornings or don’t have time, something simple like an energy bar can suffice.”

In the evening

However, for some people, waking up early to exercise is the last thing they feel like doing, and therefore, the case for evening workouts is more appealing.

“Your body’s ability to perform peaks in the afternoon and early evening, with optimal muscle function, strength and endurance,” states osteopathic medicine practitioner Jake Erickson, who specialises in sports medicine at the Mayo Clinic Health System in Onalaska, Wisconsin.

“During this time, your body has time to wake up a bit by moving around throughout the day, you’ve likely gotten a meal or two in to ensure adequate energy available to use during the workout, and you may be more mentally alert.”

Additionally, oxygen uptake kinetics are more favourable in the evening, allowing for more efficient utilisation of resources during exercise.

“Your body is primed for performance in the late afternoon and early evening, making it an ideal window for high-intensity activities like interval training or speed work,” he explains.

Conversely, people opting for evening workouts face unique considerations in balancing time commitments and mental energy.

“After a long day at work or shuttling around the kids all day, it can be hard to muster the motivation to go to the gym and put forth a lot of physical effort during a workout,” says osteopathic medicine practitioner Alecia Gende, who specialises in sports medicine and emergency medicine at Onalaska’s Mayo Clinic Health System.

“Additionally, intense physical activity in the evening may trigger a stress response and cause difficulty falling asleep or waking in the middle of the night if your cortisol is disrupted and released at an inopportune time.

“If you have to get a workout in before sleep, it would be best to be lower intensity, such as a walk or lighter (weight-)lifting session.

“If that’s the case, moving the workout earlier in the day might be more beneficial for them.”

Lastly, if you choose to work out later in the day, it’s important to ensure that you are getting adequate nutrients throughout the day to make sure you have enough fuel available to support the workout, in addition to eating a well-balanced meal after the workout.

“After a long day, it’s essential to refuel the body with carbohydrates and protein,” Dr Jagim says.

“Consuming a nutrient-rich meal within two hours of your workout can facilitate muscle recovery and enhance adaptation to training.

“Consider options such as grilled chicken with quinoa and vegetables, or a protein-packed stir-fry to refuel and replenish after an evening workout.”

For people engaging in prolonged or intense exercise sessions (more than 90 minutes), mid-workout nutrition can play a pivotal role in sustaining energy levels and preventing fatigue.

He recommends incorporating carbohydrate-rich snacks during extended workouts to maintain endurance and performance.

At midday

Whether working or at home, most people hit the dreaded afternoon slump around 3pm.

A study of more than 90,000 people recently found that working out in the afternoon reduces the risk of heart disease or early death more than physical activity in either the morning or afternoon.

The benefits of afternoon exercise for longevity were most pronounced for men and the elderly.

“Morning workouts may not be ideal for shift workers, or those working late or staying up later in the evening,” says Gende.

“In that case, it may be more prudent to allow more sleep in the morning and perform a mid-day workout or early afternoon workout before your next evening shift or late night.”

According to a OnePoll survey, the most effective activity for people during an afternoon workout is getting up and going for a walk, which is a great way to perk up both your mind and body.

Find your right time

So, what is the best time to exercise?

For those who just say I don’t have any time available, there’s always time.

“I suggest scheduling a ‘snack competing’ activity,” says Erickson.

“This can be a good excuse to flip the script, and for people who know they may choose to sit on the couch and snack in the evenings.

“They can use that time to grab a workout of some kind instead.

“This can lead to a big swing in people’s fitness as they consume less calories by avoiding the typical snacking time and burn more calories by the workout.”

There are even benefits to splitting up a workout into short 10-minute mini-sessions throughout the day if you don’t have time to get a full 60-minute session in.

ALSO READ: Always busy? Try stacking short workouts throughout your day

One thing is clear; even though science may seem contradictory, the importance of regular physical activity cannot be overstated.

“Ultimately, the best time to exercise is the time that fits into your schedule and aligns with your energy levels and preferences,” says Dr Jagim.

“Consistency and adherence to a regular exercise routine are key, and far more important, regardless of the time of day you choose to work out.

“Any time of day is better than no exercise in reducing the risk of death from any cause, including from heart disease and cancer specifically.

“Experimentation and self-awareness are essential in determining the ideal timing toward optimising exercise performance, recovery and overall well-being.” – By Rick Thiesse/Mayo Clinic News Network/Tribune News Service

Fitness

Stay on Top of Your Workouts and Health With the Best Fitness Trackers of 2026

Published

2 hours ago

March 25, 2026

Press Room

Stay on Top of Your Workouts and Health With the Best Fitness Trackers of 2026

Format: Would you prefer wearing a ring or a wrist-based device? If you want something understated that you can wear all the time and don’t mind not having a screen to glance at, then a ring would be ideal. If having a watch on your wrist is comfortable, then a smartwatch or wrist-based tracker may be the right choice.

Compatibility: If you’re an Apple user, ensure your fitness tracker is compatible with iOS. The same goes if you’re an Android user.

Storage capacity: For those who don’t want their fitness tracker to be dependent on their phone, look at a device with its own storage capacity.

Special features: Before purchasing a fitness tracker, consider the health metrics that are important to you for your favorite workouts. If you’d like your tracker to do more than monitor your fitness, you’ll be better off with a smartwatch like the Pixel Watch 4 or Apple Watch SE 3.

Wi-Fi or Bluetooth: If you’re the type of person who likes to leave their phone behind when working out but still needs internet access, ensure your fitness tracker has Wi-Fi.

GPS? For those who run, hike or walk and want to keep track of metrics like distance and pace without their phone, choose a fitness tracker that has built-in GPS.

Screen size: Once you decide you want a fitness tracker with a screen, make sure it fits your personal preferences. A smaller screen may be better if you prefer for it to be less obvious that you’re wearing a fitness tracker on your wrist.

Battery life: How often do you want to be charging your fitness tracker? If frequently charging your devices is a pet peeve, ensure your fitness tracker of choice has a long battery life, especially for your preferred workouts.

Water resistance: Individuals who work out by swimming or those who enjoy taking a dip in the pool after exercising will want a fitness tracker that is water-resistant. Confirm your device is rated for the depth you plan to swim at.

Subscription cost: It’s common for fitness trackers to come with the added cost of a subscription, particularly if you want to access all available features or require extra features for your workout or fitness goals. To guarantee that a fitness tracker is in your budget, check not only the price of the device, but also how much your subscription of choice will run you over the course of a year.

Fitness

Exercise First Thing in the Morning for Better Heart Health, Study Suggests

Published

14 hours ago

March 24, 2026

Press Room

Exercise First Thing in the Morning for Better Heart Health, Study Suggests

If you typically work out in the morning, a new study suggests you may have a lower risk for high blood pressure, type 2 diabetes, obesity, and other contributors to heart disease compared with people who exercise later in the day.

“This study suggests that when you exercise may matter, not just how much you exercise,” says senior study author Prashant Rao, MBBS, a sports cardiologist and physician-scientist at Beth Israel Deaconess Medical Center and Harvard Medical School, both in Boston.

The research, which will be presented at the American College of Cardiology’s Annual Scientific Session later this month, relied on minute-level heart rate data from nearly 15,000 adults. Dr. Rao says this allowed his team to capture long-term, real-world exercise data with much more detail and accuracy.

Early Morning Workouts Are Linked to Better Cardiometabolic Health

The study analyzed health records and Fitbit heart rate data collected over a year. Researchers identified periods when participants had an elevated heart rate for 15 minutes or more to track physical activity. Then they grouped participants into categories based on the time of day exercise occurred.

Researchers compared these timing groups with health data including rates of high blood pressure, obesity, high cholesterol, atrial fibrillation, coronary artery disease, and other cardiovascular health problems. They adjusted the findings to account for differences in age, sex, income level, total activity level, sleep, alcohol use, and smoking status.

The results showed that compared with adults who exercised later in the day, those who worked out in the morning were:

These risk reductions were independent of how much exercise people actually got. Adults who exercised between 7 and 8 a.m. had the lowest odds of coronary artery disease.

Aubrey Grant, MD, a sports cardiologist at MedStar Health in Washington, D.C., who wasn’t involved with the research, says the results suggest that “timing may be a previously underappreciated lever in cardiometabolic risk reduction.”

He adds that wearable technology is giving scientists more granular exercise data, which “opens a more nuanced conversation about how physical activity interacts with the body’s daily rhythms.”

Exercise Timing Is a ‘New Frontier’

A main limitation of the research is that it’s an observational study, “so we can’t establish causality,” Rao says. Because participants weren’t randomized to exercise at different times, the results only show a link, not that earlier exercise directly leads to the observed health benefits.

“While we did our best to adjust for confounders [factors that could muddy the results], timing may still reflect differences in work schedules, socioeconomic factors, or lifestyle patterns that aren’t potentially fully captured in our analyses,” he says.

The link between exercise timing and health is a “new frontier in exercise science,” says Dr. Grant. For decades, research has focused on “how much and how hard” people worked out — variables that still matter, he says.

But more data on timing is starting to appear. Just this January, for instance, another published study found that older adults who identified as “night people” had worse cardiovascular health compared with adults who said they were “morning people.”

Why Exercise Timing May Lower Cardiometabolic Risk

“The honest answer is that we do not fully know yet” why this link is appearing, Grant says.

“Morning exercise may align better with circadian physiology,” or how bodily functions naturally correspond to the time of day, he says. “Cortisol peaks early in the day and can prime the body for physical exertion, potentially enhancing metabolic efficiency,” Grant adds.

Exercise is also a natural stimulant. When you work out early, it revs up your bodily systems and energizes you for the day, says Andrew Freeman, MD, director of cardiovascular prevention and wellness at National Jewish Health in Denver. Dr. Freeman was not involved with the new study.

People who work out earlier may also have healthier lifestyle habits, overall, says Alex Rothstein, EdD, an assistant professor of exercise science at the New York Institute of Technology in Old Westbury.

“If you work out earlier in the day, you tend to have fewer excuses to not work out,” and you may exercise more consistently, says Dr. Rothstein, who was not involved with the new research.

Should You Start Exercising in the Morning?

Freeman recommends getting 30 minutes a day of “breathless physical activity,” including a combination of cardio and strength training. But if you prefer to work out in the afternoons or have responsibilities preventing you from exercising in the morning, don’t worry.

“It does not mean people should feel guilty about evening workouts,” Grant says. “It means that when we counsel patients on optimizing their health, exercise timing is now a legitimate part of that conversation, alongside sleep, nutrition, and stress management.”

If you have flexibility, though, Rothstein suggests exercising in the morning, as it’s less likely that something will interfere with your workout later on, and it may offer extra heart health benefits.

“The most important message is still: Exercise consistently, regardless of timing,” Rao says. However, “Timing may represent a simple, low-cost way to potentially optimize health.”

Fitness

The HFA Show 2026 Demonstrates the Power of Community With Strong Turnout and Programming – Health & Fitness Association

Published

1 day ago

March 24, 2026

Press Room

The HFA Show 2026 Demonstrates the Power of Community With Strong Turnout and Programming – Health & Fitness Association

From the HFA Hall of Fame to Innovation Alley to the launch of new products from more than 60 companies, The HFA Show 2026 delivers a standout week.

The 2026 HFA Hall of Fame inductees pose together (left to right): Cirulli, Eschbach, Landers, Mills, Runyon, and Elaine LaLanne. Missing are Dave Mortensen, who could not attend, and Jack LaLanne, who received the award posthumously. In the second photo, Keith Morrison, a correspondent for Dateline NBC, presents Elaine LaLanne as an inductee.

The HFA Show 2026 recorded 10,300 registrants, 380 exhibitors, 52 sponsors, and 150 speakers for the March 16-18 event in San Diego, according to the Health & Fitness Association (HFA). It was also the launching pad for new products and services from more than 60 companies.

“What an incredible week full of high energy, dynamic networking, insightful learning, and new product discoveries,” said HFA President and CEO Liz Clark. “It was gratifying to support such an extraordinary group of industry leaders and innovators from around the world with this year’s show. Our team has poured more than a year of work into this event, and we’re already energized to make next year’s gathering in Las Vegas on March 10–12, 2027, even more spectacular.”

Clark went on to thank additional groups beyond HFA team members.

“We’d like to thank all our sponsors, exhibitors, speakers, and board members for making this year’s event such a strong and inspiring showcase for the industry,” Clark said. “Your commitment and partnership helped create a world-class experience that truly moved our industry forward.”

The unofficial launch of the event occurred on the evening of March 15, with 240 people gathering for the HFA Hall of Fame Induction Ceremony, sponsored by The Bay Club Company, to honor the organization’s second class of inductees: Gainesville Health & Fitness CEO Joe Cirulli, Exhale and ResetOne Founder Annbeth Eschbach, Fitness Formula Founder Gale Landers, Les Mills Founder and Managing Director Phillip Mills, Purpose Brands Co-founders Dave Mortensen and Chuck Runyon, and fitness icons Jack and Elaine LaLanne. Ticket sales and sponsorships for the HFA Hall of Fame ceremony raised more than $200,000 for the HFA Foundation, a 501(c)3 public charity that works to support health through exercise.

The evening also included a celebration recognizing Elaine LaLanne’s 100th birthday, which was March 19. Keith Morrison, a Dateline NBC correspondent and friend of Elaine, presented Elaine and her husband Jack, who passed away in 2011, for induction. Celebrities such as Billy Crystal, Mark Wahlberg, and Tony Danza sent videos congratulating her on her 100th birthday.

HFA handed out three other awards at the event. The Jim Worthington Advocate of the Year Award went to Chris Craytor, CEO of ACAC Fitness & Wellness Centers, for his service to the fitness industry and HFA. The John Holsinger Global Leader Award was given to LifeFit Group CEO Martin Seibold. Bodytech Colombia Co-founder and Executive Vice President Gigliola Aycardi received the Woman Leader Award in Honor of Julie Main.

This year’s keynoters (left to right): Dhawan, Itzler, and Ohno.

The HFA Show included annual President’s Address by Clark as well as three keynote addresses:

March 16 – Clark recapped the highlights of the past year for HFA and urged even further engagement by industry leaders as global influence and expectations grow for the industry.
March 16 – Author and teamwork expert Erica Dhawan shared strategies for building trust, fostering agility, and strengthening collaboration in the age of AI. Her keynote was sponsored by Zenoti.
March 17 – Author and entrepreneur Jesse Itzler shared lessons about creating opportunity, cultivating resilience, and building a life that achieves big goals without sacrificing what matters most. His keynote was sponsored by Matrix.
March 18 – Olympic speed-skating champion Apolo Ohno shared lessons on reinvention, adaptability, and performance in a rapidly changing environment in his keynote, sponsored by ROR.

Other highlights of the conference program were:

The 29th Annual Financial Panel, which was renamed the Rick Caro Financial Panel in honor of Rick Caro, president of Management Vision, who created the panel 28 years ago and had moderated it each year until his death in August 2025. This year’s panel was sponsored by AltaDX.
The Women’s Leadership Summit and Reception, sponsored by Daxko.
The Brazilian Forum and the Latin American Forum, both sponsored by ABC Fitness.
The Canadian Forum, EMEA Forum, and APAC Forum

Highlights of the trade show floor were:

Innovation Alley (sponsored by Sweatworks) featurinh the following companies: Alchemy Innovations LLC, AI Advertising by Mixo Ads, BELLIX, Bolt Recovery, Buzz Bomb Caffeine Company, DetecFit, Fit – M.O., Fit-X, HipDoc, InSquare, MatFresher, Milton AI, Nervō Labs, ObliQ Fitness, OmniFit, OnSight, Silient, Superset App, and xplate.
Innovation Alley Pitchfest, which featured many of the Innovation Alley companies offering a three-minute pitch of their product. The winners of the Pitchfest will be announced soon. They will receive a complimentary booth at The HFA Show 2027 and will be recognized in a future issue of Health & Fitness Business.
The New Product Zone featuring nine companies: Body Energy Technology, Buzz Bomb Caffeine, Core Champion, Echelon Fit, Escape Fitness, Linear Bar, Martoni Bikes, The Abs Company, and WeGym
The Pickleball Experience
The Demonstration Stage
The Recovery Lounge (outside the trade show floor) with products from Am-Finn Sauna Company, CryoBuilt, Silent, WellFit, and WellnessSpace Brands.

“What stood out this year wasn’t just the scale of the event, but the strength of the conversations happening across every part of the show,” Clark said. “From the keynote stage and education sessions to the trade show floor, industry leaders came together to share ideas, explore innovation, and build the relationships that will help shape the future of health and fitness.”

HFA would like to acknowledge Alloy Personal Training Solutions, LLC for authorizing the use of its registered trademark “Stronger Together” as the theme for The HFA Show 2026. The HFA Show 2027 will take place March 10-12, 2027, at Mandalay Bay in Las Vegas.