The benefits of evening exercise

Fitness gurus on TikTok and Instagram often preach that you should “rise and grind.” But, what if the secret to better health and longevity is actually the opposite?

New data suggests that getting your body moving at the end of the day between 6pm and midnight may be better compared to morning or afternoon exercise, especially for those who are overweight.

Why evening workouts deliver substantial benefits:

• Working out at night aligns with your body’s natural rhythms, which may lead to better alertness and fewer injuries
• Just 3 or more minutes of moderate-to-vigorous physical activity (MVPA) reduce cardiovascular risks
• Evening sessions also increase muscle performance for women and lower blood pressure for men

Sure, there’s no one-size-fits-all answer to when you should work out. But, instead of ending the day with a Netflix binge, think about squeezing in a quick workout.

Optimizing your evenings: Simple ways to move more…

• Not at 10K yet? If you’re short on steps, aim to meet your goal with a post-dinner walk
• Make it social: Join a local rec league or running club and transform exercise into a fun, social event
• Try something new: Experiment with different classes at fitness hotspots like Barry’s, Orangetheory, or SoulCycle.
• Skip the elevator: Taking the stairs is a simple way to sneak in some cardio

The bottom line: Missing the sunrise doesn’t mean missing out on your goals. Whether you’re a morning person or a night owl, what really matters is that you find a time to move that feels right for you. And, hey… maybe a bit of evening activity is just the tweak your routine needs.