What time of day is best to exercise? Sports experts tell you the answer

If you develop a habit of exercising every day, it will be very good for your health. It is important to form a healthy and orderly lifestyle. How to arrange exercise time in a day is very particular. Let's learn about the professional knowledge in this area below.

1. When is the best time to exercise every day?

Studies have found that high-intensity exercise can be performed two hours after a meal; moderate exercise should be performed one hour after a meal; and light exercise is best performed half an hour after a meal. Based on this, several optimal exercise time periods can be deduced:

Morning time

5:30-6:30 am from waking up to breakfast

Morning Session

2 hours after breakfast to 9:00-10:30 before lunch

Afternoon session

2 hours after lunch and before dinner 14:00-17:00

Evening time

2 hours after dinner to bedtime 19:00-21:00

2. Early exercise can lower blood sugar

Exercising in each of the above time periods has its advantages and disadvantages. For example, in the morning period: when the human body performs strenuous exercise, it can excite the sympathetic nerves. This rapid change can cause a series of changes in the body and affect the mental state throughout the day, which is harmful to health. In addition, blood sugar is at a low level during this period. Exercise will consume a large amount of blood sugar, which can easily lead to symptoms of hypoglycemia. Exercise in the morning and afternoon is affected by objective factors such as going to work, work, and housework.

Modern exercise physiology research shows that the highest and lowest points of human physical strength are controlled by the body's "biological clock", generally reaching a peak in the evening. For example, the lowest point in the body's oxygen absorption is at 6:00 p.m.; the regulation of heart rate and blood pressure is most balanced between 5:00 and 6:00 p.m., and the body's sense of smell, touch, vision, etc. are also most sensitive between 5:00 and 7:00 p.m. Therefore, overall, exercising in the evening is more effective.

In addition, the activity of hormones in the human body is in a good state between 4:00 and 7:00 pm, and the body's adaptability and nerve sensitivity are also the best. Therefore, experts advocate exercising in the evening, but during the evening, you should pay attention to the intensity of exercise, otherwise too high intensity will excite the sympathetic nerves and hinder sleep.

So in general, 3pm to 5pm is the best time to exercise.

3. Suitable exercise time for office workers

No matter how busy you are at work, as long as you take some time to do aerobic exercise, 30 minutes each time, 3 times a week, or 15 minutes twice a day, such as walking, climbing, skipping rope, jogging, outdoor gymnastics, etc., you can have a healthy body while achieving success in your career.

Exercise is recommended to be done outdoors. Woods, rivers, and lakes are rich in negative oxygen ions, which have the effects of relieving cough, eliminating fatigue, regulating nerves, lowering blood pressure, and calming down. And more contact with nature is also beneficial to improving liver function and overall physical and mental health.

It is best to exercise in the evening. Research by many scientists has shown that evening is the best time of the day for exercise, especially outdoor exercise. Studies have shown that the platelet content in the human body changes in a certain pattern throughout the day. The platelet amount in the afternoon and evening is about 20% lower than in the morning, and blood viscosity is reduced by 6%. In the morning, this can easily cause problems such as poor blood circulation and heart disease, while this risk is much lower after the afternoon. This is especially important for busy and stressed middle-aged men. In addition, in the evening, the human body has been active for most of the day, so it responds best to exercise, absorbs the most oxygen, and the effect of exercise is more obvious.

Experts believe that air quality drops significantly during morning fog. Fog droplets contain a large amount of dust, pathogenic microorganisms and other harmful substances. When exercising in the fog, people's breathing accelerates and deepens with the increase in exercise, and a large amount of harmful substances in the fog will be inhaled into the body, turning exercise into an invisible killer.