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When is the best time to exercise?

Analysis by Dr. Joseph Mercola Fact Checked

whats the best time to exercise

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  • Among people who have maintained weight loss, 68% maintain a consistent workout schedule and 47.8% exercised first thing in the morning, suggesting consistent morning exercise may be helpful for weight management
  • If you’re in the habit of using time restricted eating, exercising before your first meal of the day will also allow you to take advantage of fasted exercise, which has a number of important metabolic benefits
  • Exercising while in a fasted state boosts fat shedding and maximizes the impact of AMPK, which not only forces the breakdown of fat and glycogen for energy but also plays an integral role in autophagy
  • Exercise and fasting together also yields acute oxidative stress, which benefits your muscle, and trigger production of BDNF, which helps rejuvenate your brain
  • Exercise can cause shifts in your circadian rhythm. The magnitude and direction of that shift depends on the time you exercise. Exercising at 7 a.m. or between 1 p.m. and 4 p.m. will shift your body clock to an earlier time. When exercising between the hours of 7 p.m. and 10 p.m., you shift your body clock to a later time

Exercise is a foundational pillar of optimal health and disease prevention, and something is always better than nothing. That said, there are many ways in which you can maximize your results.

High-intensity interval exercises, for example, are more effective than other types of exercise, which means you can get away with a lower time investment. The timing of your exercise could also make a difference.


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