Answering all your questions: What is the best time to exercise?

“Good health cannot be bought; if you want it, you must earn it yourself.” This is a cliché we hear often, but it’s the truth. Strengthening your body through exercise doesn’t have to cost a fortune—simply walking or running in your neighborhood can build physical strength without the need for a gym. Walking or running for 30 minutes a day can help strengthen your bones and joints, reduce the risk of osteoporosis, and improve heart and lung function.

What’s important is having proper exercise gear, such as standard running shoes or walking shoes. Standard running shoes provide cushioning to support your knees. However, there has always been a debate about the best time of day to exercise for maximum benefits. Today, REV is here to answer all your questions.

How long should you exercise?

If your goal is to burn excess fat, you should aim for at least 30 minutes of exercise. If you just want to improve your health, 15-30 minutes a day is sufficient. You don’t have to do it all at once; you can break it up into sets, such as walking up and down stairs for 10 minutes per set, doing 3 sets with a 5-minute break in between.

Pros and Cons of Exercising at Different Times of Day

1. Morning Exercise
   If you want to exercise in the morning, it is recommended that you eat something light, like a banana, milk, or a sandwich, 30 minutes before working out. When you wake up, your body lacks the energy needed for your limbs. Eating something light helps the body absorb the nutrients and energy needed for your organs. Exercising on an empty stomach in the morning can cause dizziness or, in some cases, lead to life-threatening conditions like sudden myocardial infarction.

   Pros of Morning Exercise

   • • You can set your own schedule, e.g., if work starts at 9 AM, wake up at 5 AM and exercise before leaving at 7 AM.
   • • Your body feels refreshed and energized.
   • • It helps improve sleep quality at night.
   • • It boosts the body's metabolism, making it suitable for those who want to lose weight.
     
     

   Cons of Morning Exercise

   • • If you don’t get enough sleep, it can leave you feeling more tired.
   • • Your liver works harder because it continues to function while you sleep. When you wake up, your blood sugar levels are low; the liver has to convert stored nutrients into energy, meaning it never gets a proper rest.
   • • Morning body temperature is lower than normal, which limits blood circulation. This prevents you from performing at your peak and may lead to muscle injuries more easily.
     
     
     
2. Afternoon Exercise

   From noon to mid-afternoon, the body is fully alert, and its systems are functioning normally after resting the previous night.

   Pros of Afternoon Exercise

   • • Hormone levels and blood circulation are higher than in the morning, allowing you to use more energy during your workout.
   • • It helps reduce your appetite for dinner.
   • • It stimulates the body and prevents afternoon fatigue.
   • • It helps relieve stress.
   • • Reports indicate that respiratory function is better in the afternoon than at other times of the day.
   • • A report by Dr. David W. Hill in a 2007 issue of *Ergonomics* revealed that in the afternoon, the body is 5% stronger and more flexible than at other times, making it an ideal time for exercise.

   Cons of Afternoon Exercise

   • • While respiratory function is generally better in the afternoon, it is not as efficient around noon; for those with respiratory issues, performance may decrease by 12-20%.
   • • For office workers, it may be difficult to fully dedicate time to exercise in the afternoon due to important meetings and appointments.
     
     
     
     
3. Evening Exercise
   After finishing dinner, wait 1-2 hours before exercising. This allows the nutrients consumed to be used as energy, leaving less residual food. By bedtime, you will have less fat accumulation in the blood vessels compared to those who do not exercise.
   
   Regarding evening exercise, Andrew Kate found that moderate exercise can boost the body’s immune system.

   Pros of Evening Exercise

   • • Between 4 PM and 5 PM, the body is efficient at burning energy.
   • • Muscles are strong and ready for all types of exercises, more so than in the morning.
   • • The rate of injury is lower than in the morning because your muscles have been moving all day.
   • • You have more physical energy for your workout, making this a good time for those looking to build muscle; however, it is recommended to finish exercising 4-6 hours before bedtime.

   Cons of Evening Exercise

   • • Evening exercise can leave the body too alert, which may interfere with sleep and hormone regulation.
   • • Locations for exercise are limited; you may have to go to a gym.
   • • It may take longer for the body to burn stored fat, as energy is first used for the workout itself.

What is the best time for working professionals to exercise?

Regardless of your profession or age, the best time to exercise is whenever you are ready. Whether you exercise in the morning, afternoon, or evening, it all contributes to better health. You just need to pay attention to your body’s needs at each time—such as eating a light snack before morning exercise, managing your schedule to avoid conflicts with meetings in the afternoon, or finishing your evening game or run at least 6 hours before bedtime. Once you know the precautions for each time slot, you can adapt them to your lifestyle. No matter when you choose to work out, you will gain the same benefits. Most importantly, make sure you have high-quality equipment.

If you are looking for running shoes, walking shoes, basketball shoes, or other sports gear like shirts, shorts, etc., visit us at REV Edition Co., Ltd., a leader in importing and managing retail sports and footwear stores. We carry many brands such as NIKE, Under Armour, Asics, HOKA, Vibram, and SofSole, as well as lifestyle products like Champion, TEVA, and SANUK. We have 15 branches in Bangkok and its perimeter, so visit the one nearest you.

Or, if you prefer to shop online, take advantage of our discount codes and promotions at:

Website : https://www.rev.co.th/
Facebook : https://www.facebook.com/sportsrev.th
Tel : 02 672 9141