There is
boundless research on the best type, duration, intensity and frequency of
exercise, but until now, not so much on the timing of it. What is clear though
is that whatever time of day we get moving, exercise is good for us. Here is a
quick refresher on just some of the benefits.
1. Heart
health
Exercise
improves overall cardiovascular health and reduces your risk of heart disease.
It strengthens your heart muscle, lowers blood pressure, and improves
circulation.
2. Chronic
illness management
Regular
physical activity is key to managing chronic conditions such as diabetes and
osteoporosis.
3. Mood
booster
Exercise
releases endorphins – your body’s natural stress relievers. Studies have shown
a clear benefit of regular exercise in mild anxiety and depression.
4. Strength
and endurance
Consistent
exercise will strengthen your muscles and bones as well as improve your
endurance – all vital for healthy ageing.
Morning
movers
One clear
advantage of exercising in the morning is that you are less likely to skip a
workout. At the start of the day, the usual post-work excuses just do not hold.
Help to limit other possible reasons for skipping a morning workout by getting
an early night, laying out your exercise clothes the night before and making
sure you choose an exercise you enjoy for your early morning workouts.
Many people
worry they are not natural early risers, but regular morning exercise can help
adjust your circadian rhythm, helping you with that early wake-up.
Studies
suggest that morning exercisers may experience a post-exercise reduction in
blood pressure that may continue throughout the day.
And as a
bonus, starting the day on a positive note with a workout can boost your mood
and productivity.
Afternoon
activators
Research
suggests that physical performance indicators, such as strength and endurance,
might peak in the afternoon. If you are training with personal bests in mind,
shifting to afternoon workouts might be for you.
Afternoon
exercise can serve as an effective stress relief valve, especially after a hard
day. If you are looking to switch out some of your less healthy coping
mechanisms, an end-of-day workout could be a game-changer.
Consistency
is the winner
When it
comes to exercise, the real winner is consistency. The important thing is to
find the time that suits your schedule and lifestyle and stick to it. The benefits
of exercise are not limited to a specific time of day, so get out there, get
moving and step into a healthier you!
Unlocking
the consistency code
Whether it be
morning ‘sum salutations’ or an evening jog, there are ways to build a
consistent exercise routine. Here are some tips:
1. Set
realistic goals.
Becoming an Olympic swimmer might be a fun idea, but it is not a reasonable
expectation for most. Stay realistic to avoid discouragement.
2. Start
slow and build up.
Want to start running? Great! Start with a short walk-run, not a long-distance
dash.
3. Consider
your personal style.
Are you a lone wolf or do you prefer to be part of a pack?
4. Remember
rest and recovery
You are not a machine. Rest and recovery are essential to avoid your gains
being undone by sickness or injury.
5. Ditch
perfectionism. We all have that friend who eagerly starts something, misses a day
and then gives it up altogether. You are human – you will miss days and have
days where you do not hit personal bests. That is OK. Keep going!