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We all know that regular exercise has a number of benefits, for instance, a regular exercise routine brings benefits such as strengthening the body, improving cardiovascular health, increasing flexibility and reducing the chance of chronic diseases. Exercise is also amazing to relax the body and reduce stress.
Yet, the time of the day you exercise is largely ignored by most, as inconclusive data from studies and myths abound just serve to confuse people.
It is becoming apparent that one size doesn’t fit all. The best time to exercise depends on your biology and body clock.
It is usually thought that when it comes to exercise timing, late afternoon/evening exercise is superior to morning exercise, particularly for strength and power activities.
That is because Circadian rhythm tends to peak between 2pm-6pm, and the body is in optimum condition for best physical performance.
Bed time exercise was considered a bad idea, taking that previous studies have concluded that exercising before bed can have a negative impact on sleep and the body’s ability to stay asleep.
However, New research has shown that consciously choosing the timing and intensity of your workout does not alter your sleep schedule. If you want to exercise before bed, you should do it for about an hour and a half and do it at a moderate intensity.
Exercising before bed has both pros and cons. The myth that exercise before bed will keep you awake and the reality according to the study:
1) Exercise before bed releases stress
Following a regular exercise routine can help you feel much calmer by releasing stress and frustration. Exercising after a long day at work will instantly change your mood and make you feel rejuvenated. It’s a great way to release exhaustion and relax your mind.
Best time – During busy and chaotic days at work, exercise may be the last thing on your mind. So if you exercise before bed, you can get all your work done and reap the benefits of exercise. You won’t feel bad about missing training sessions either.
2) There are some drawbacks
Here are some of the disadvantages of exercising before bed that can force you to exercise in the morning. This includes:
consistency – At the end of the day, you may feel both mentally and physically exhausted, which can make you too tired to stick with your workout routine. Establishing a morning exercise routine will ensure greater consistency than exercising before bed.
Less variety – Exercising before bed will also restrict the types of physical activity you can do at night.
3) What kind of exercises should you include before bed?
A sweat-inducing high-intensity interval training (HIIT) routine is more likely to affect your natural rhythm by raising your heart rate and energizing your body. This makes HIIT a poor choice in the evening, as it will stimulate your nervous and cardiovascular systems.
If you want to exercise before going to bed, you should opt for exercises of moderate and light intensity. This will allow you to sleep well and fall asleep faster. Some examples of exercises you can incorporate into your morning and evening routine are flexible stretching exercises, walking, and gentle yoga poses.
In summary
If you exercise before bed, it’s crucial to focus on the exact timing of your workout along with performing exercises that won’t negatively impact your body’s ability to fall asleep. You can also incorporate a gentle yoga exercise before bed for a better sleep schedule.
It is necessary to exercise at least one or two hours before going to bed, and incorporate exercises of light and moderate intensity so as not to interrupt the sleep schedule.
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