Are you a morning jogger or a nighttime gym-goer?
Dr. Huang Hsuan, a pulmonologist and critical care specialist, points out that both time slots offer unique benefits—but there’s one thing that matters more than timing: consistency.
Morning Workouts: Fat-Burning & Energizing
According to Dr. Huang’s Facebook page “Dr. Ooi Hean,” a U.S.-based study found that morning exercise activates fat metabolism more effectively, especially when done on an empty stomach. This is because the body tends to use stored fat as fuel in the morning. For women, morning workouts also help stabilize blood pressure.
Another study shows that morning exercisers have higher overall activity levels and energy throughout the day. In other words, moving in the morning helps you stay more energized and motivated all day long, and even helps set a more regular daily routine.
Evening Workouts: Muscle Performance & Stress Relief
So what about evening workouts? Dr. Huang explains that core body temperature peaks in the evening, which means your muscle response, flexibility, and lung capacity are at their best. You can train harder and longer with less risk of injury. Evening workouts are also great for stress relief and sleep quality—as long as you don’t engage in high-intensity workouts within an hour before bed.
Light to moderate evening exercise like strength training or yoga can actually help you relax and sleep better.
Avoid vigorous exercise within one hour before bedtime, as it may negatively affect sleep.
Dr. Huang Hsuan explains that medical studies show both morning and evening exercise have their own benefits—the key is to match your workout routine with your lifestyle and health goals. For example, if your goal is fat-burning, try brisk walking in the morning on an empty stomach; if you're aiming to relieve stress, consider strength training or yoga in the evening. Ultimately, maintaining consistency is more important than choosing the “perfect” time to exercise.
Dr. Huang also advises that individuals with cardiovascular conditions should perform a thorough warm-up before morning workouts to prevent overstimulation of the sympathetic nervous system. For those exercising at night, avoid intense activity within one hour of bedtime to prevent disruptions to sleep. Regardless of when you work out, remember to stay hydrated, avoid injuries, and aim for 30 minutes of exercise daily to protect and maintain your health.
