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

I’m a strength coach – this exercise ‘looks easy’ but do it right, and you’ll have stronger obliques and better core stability

Published

2 hours ago

May 22, 2026

Press Room

I’m a strength coach – this exercise ‘looks easy’ but do it right, and you’ll have stronger obliques and better core stability

Heel touches are one of those exercises you look at and either think, ‘is that it?’ or ‘that looks nice and easy!’, depending on how much you enjoy core exercises. For those who’d rather avoid planks and crunches, this movement makes for a good alternative – and it can be done lying down.

This exercise targets the obliques, muscles that sit on the sides of our core and help stabilise the spine and support hip strength. Often underworked and underrated, these muscles are essential for everyday movements like bending down and twisting, which in turn may help prevent lower back pain.

How to do heel touches

How to Do: HEEL TOUCH – YouTube

Watch On

Lie on your back with your knees bent and feet flat on the floor.
Raise your shoulders slightly off the mat and keep your neck neutral.
Keep your lower back flat on the floor.
Alternately reach forwards to touch your heels with your hand stretched out flat.
Exhale when touching your heels and inhale when coming back.
A top tip is to do these slowly and try not to swing from side-to-side.

If you’re new to heel touches, Abby says they can be “easily modified, or progressed to make it more challenging”. You might not be able to touch your heels at first, but as your spine becomes more mobile, you will see improvements.

“Your pelvis will naturally tuck slightly as you bring the head, neck and shoulders up, but just try to move with control, keeping the pelvis stable,” she says.

How to make heel touches harder

If you’ve been doing a bodyweight Pilates workout for even a few weeks, you’ll already have good strength in your obliques and abdominal muscles. You may need to make the heel touches harder to see the benefits.

To do this, Abby says: “You could take your feet off the floor into tabletop, which will make pelvic stability more challenging, or lengthen the legs on the diagonal to create more of a challenge, or even add hand weights to increase the load.”

You could also move your heels further away from your bottom to increase the stretch, or hold each touch for two seconds.

While above we’ve suggested alternating sides for the touches, you could do all of your reps on one side before switching to the other. This will intensify the pressure on your obliques. Abby suggests aiming for 15-25 reps over three or four sets to “make it count”.

Adding in additional core exercises that complement heel touches can fire up these muscles even more. Dead bugs and the side plank are good options for targeting the obliques.

Benefits of heel touches

No equipment required: You might want a thick yoga mat to lie down on if you don’t have one already, but you don’t need any equipment to do heel touches.
May help prevent lower back pain: As this exercise strengthens the stabilising muscles in the trunk, including around the spine and pelvis, you might find you have a lower risk of back pain.
Boosts spinal mobility: Whether you do strength work in the gym or you’re a keen hiker, if you spend a lot of the day sitting down, you may benefit from better spinal mobility. This helps with bending down and other functional movements.
Improves core strength: Having a stronger core has been shown to improve balance and coordination as we age, lowering our risk of falls and other injuries.
Aids posture: Back muscles are essentially scaffolding for the spine, so having strong ones created by back exercises like heel touches helps maintain a neutral spinal position when walking and sitting down, and pulls the shoulders back, improving posture.

Fitness

Teen attitudes to exercise shape fitness years later

Published

14 hours ago

May 21, 2026

Press Room

Teen attitudes to exercise shape fitness years later

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Teenagers who see exercise as fun, social and good for their health are significantly fitter by late adolescence than those driven by competition, pressure or fear of judgement, new research led by Flinders University shows.

Tracking more than 1,000 young people from age 14 to 17, researchers found early attitudes to physical activity strongly predict measurable aerobic fitness three years later.

The national study, using data from the long‑running Raine Study, was led by Flinders University in collaboration with the University of Notre Dame Australia, and has been published in Child: Care, Health and Development journal.

Researchers examined how teenagers’ beliefs about physical activity relate to aerobic fitness in late adolescence, measured using a standard laboratory cycling test at age 17.

The findings show that intrinsic motivations – such as enjoying physical activity, feeling healthy, keeping fit and spending time with friends – consistently matter most between the ages of 14 and 17.

Teenagers who value these factors are significantly fitter at 17 than those motivated primarily by winning, external rewards or pressure from others.

Senior author Associate Professor Mandy Plumb, a clinical exercise physiologist at Flinders University, says the results underline the importance of understanding what genuinely motivates young people.

“When adolescents see physical activity as enjoyable, social and good for their health, they are more likely to develop lasting fitness into later adolescence,” says Associate Professor Plumb, who is based at Flinders’ Rural and Remote Health NT.

Participants reported both how important they believed different outcomes of physical activity were, and how likely they thought those outcomes were to occur, including enjoyment, health benefits and appearance.

While most motivational factors remained relatively stable across adolescence, improving appearance was the only factor that increased in importance for both boys and girls by age 17.

Associate Professor Plumb says this reflects normal adolescent development.

“As teenagers get older, they become more aware of their bodies and how they are perceived by others, which is why appearance becomes more influential in later adolescence,” she says.

The study also identified clear gender differences in how motivation relates to fitness outcomes.

Boys tended to have higher aerobic fitness at 17 when motivated by competition, winning and external rewards.

Girls, by contrast, were fitter when motivated by enjoyment, feeling healthy, weight control and supportive social environments.

Associate Professor Plumb says these findings show youth sport and physical activity programs need to be more targeted.

“One‑size‑fits‑all approaches don’t work, particularly for girls during adolescence,” she says.

The research also highlights the damaging impact of negative social experiences, especially for teenage girls.

Girls who believed others would make fun of them for being physically active were significantly less fit by age 17.

“Fear of judgement can directly reduce participation in physical activity, leading to poorer long‑term fitness outcomes,” says Associate Professor Plumb.

Importantly, the study shows that attitudes formed in early adolescence influence later health outcomes – not just behaviour at the time.

“What teenagers believe about physical activity at 14 continues to shape their fitness several years later,” says Associate Professor Plumb.

The authors say the findings have clear implications for parents, schools, coaches and policymakers.

“Programs that prioritise fun, friendship and feeling healthy may be more effective than those focused on competition or performance alone,” says Associate Professor Plumb.

“Reducing pressure, bullying and overly competitive environments could help more young people stay active throughout adolescence.”

The authors say that schools and community sports organisations are well placed to apply the findings to help reverse declining physical activity levels among teenagers.

The paper, Perceptions of the Likelihood and Importance of Physical Activity Outcomes at 14 Years Affects Physical Fitness at 17 Years by Amanda Timler, Paola Chivers, Helen Parker, Elizabeth Rose, Jocelyn Tan, Beth Hands and Mandy S. Plumb was published in Child: Care, Health and Development journal. DOI: 10.1111/cch.70276

Acknowledgements: The Raine Study Gen2-14 year follow-up received funding from NHMRC (Sly et al., ID 211912), NHMRC Program Grant (Stanley et al.,ID 003209) and The Raine Medical Research Foundation. The Raine Study Gen2-17 year follow-up was funded through a NHMRC Program Grant (Stanley et al., ID 353514).

Fitness

Monroe Center hosts Health and Fitness Day for Older Americans Month

Published

1 day ago

May 21, 2026

Press Room

Monroe Center hosts Health and Fitness Day for Older Americans Month

Dave DeMille
| The Monroe News

The Monroe Center for Healthy Aging will mark Older Americans Month by hosting a Health and Fitness Day on May 27, according to a community announcement.

The event is designed to promote wellness, physical activity and a positive approach to aging, organizers said. Programming reflects the center’s philosophy that many factors influencing how people age — including nutrition, movement and mindset — are within individual control, according to the announcement.

Exercise classes and health screenings

The day begins with the Movin’ and Groovin’ exercise class at 9 a.m., followed by the EnhanceFitness class offered by the Monroe Family YMCA at 10 a.m.

Cholesterol checks will also be available, though space is limited and advance registration is required by calling 734‑241‑0404. Participants are asked to fast for eight hours before the screening, according to the announcement.

Lunch and educational presentation

A complimentary lunch will be served at 11:30 a.m. Registration is required and can be completed by calling 734‑241‑0404.

Following lunch, Chris Boudrie will present a program titled “The Pay‑Offs of Moving Your Body.” The presentation will examine the health benefits of physical activity and include a head‑to‑toe movement routine, according to the announcement.

Boudrie is a retired biology and health sciences professor at Lourdes University in Sylvania, Ohio, and currently works part‑time with the Monroe County Library System, and has been associated with the Monroe Center for Healthy Aging since 1987, organizers said.

This story was created by Dave DeMille, ddemille@gannett.com, with the assistance of Artificial Intelligence (AI). Journalists were involved in every step of the information gathering, review, editing and publishing process. Learn more at cm.usatoday.com/ethical-conduct.