Want to lose weight faster? A new study says switching your workouts to the morning might be the key
- Replies 3
We all know how important exercise is for our health and weight loss, but it turns out that the time of day you work out might be even more crucial.
That’s right, members: it looks like time plays a significant factor when it comes to shedding those extra kilos.
Researchers from Franklin Pierce University and the Department of Rehabilitation Sciences at Hong Kong Polytechnic University recently finished a study into the best timing of physical activity for weight management—and they had some interesting findings.
According to the researchers, people exercising between 7 and 9 am saw better outcomes on their waist circumference and Body Mass Index (BMI) than those exercising later.
One of the researchers, Dr Tongyu Ma, said: ‘Our study provided a novel tool to explore the diurnal pattern of physical activity and to investigate its impact on health outcomes.’
They also mentioned that previous studies only focused on the frequency, intensity, and duration of physical activity.
Their research, on the other hand, explored if the diurnal (daytime) pattern of vigorous physical activity influences the relationship between movement and obesity.
The team used the 2003-2004 and 2005-2006 cycles of the National Health and Nutrition Examination Survey to analyse 5,285 participants' moderate to vigorous physical activity at different times of the day.
After analysing the data, they determined that a strong linear association was present between morning physical activity and obesity prevention, whereas a weaker connection was found in the midday and evening groups.
It was also noted that compared to those in the other clusters, participants in the morning group had lower BMI and waist circumference. Additionally, they had a healthier diet and less daily energy intake per unit of body weight.
The study found that despite having a longer sedentary time and being 10-14 years older, the people in the morning cluster still had better results than the other groups.
The morning participants comprised primarily of people with higher education, mostly non-Hispanic white, non-drinkers or non-smokers, and a higher percentage of females.
The authors wrote, ‘Our findings propose that the diurnal pattern of moderate to vigorous physical activity could be another important dimension to describe the complexity of human movement.’
However, it is still crucial to remember that exercising at any time of the day is still beneficial.
Dr Mir Ali, a Bariatric Surgeon and Medical Director of MemorialCare Surgical Weight Loss Center not involved in the study, stated: ‘The association of exercise early in the day and boosting the metabolism has previously been studied, but not as much as the effect on obesity.’
‘I don’t think there is enough data to make a permanent change in recommendations. However, telling patients that early in the day exercise seems to be better for weight loss is reasonable,’ Dr Ali shared.
He continued: ‘There are many factors that will change the effectiveness of exercise, no matter what time it is done. Age, weight, sleep, and work cycle, etc., are all factors.’
He also emphasised the most important part of exercising: consistency.
‘The important thing with exercise is consistency. The type of exercise does not seem to be as important as being able to consistently perform 150 minutes a week. I recommend to my patients that getting 30 minutes per day of exercise, even walking, at least five days a week is a good goal,’ he advised.
More than exercise, it is important for everyone to note that diet greatly impacts a person’s health.
A certified personal trainer, Senior Brain Health Coach and Director of the FitBrain Program at Pacific Neuroscience Institute named Ryan Glatt explained: ‘Diet also plays a role and future studies should consider measuring these sociodemographics and other factors to see how they relate to outcomes such as weight loss.’
He added: ‘Even if an optimal time was determined for different populations, weight loss is only one of the many benefits of exercise. Better sleep, mental health, brain health, and physiological health are also important benefits of exercise, and time of day may be less important than actual exercise participation.’
Now, consistent exercise is good and all—but how exactly do you start a healthy exercising habit?
Osteopathic Medicine Dr Kevin Huffman, a licensed fitness specialist and Chief Executive Officer of On the Rocks Climbing Gym, advised that people should always find an activity they enjoy.
‘What truly matters is finding a workout routine that suits your lifestyle and preferences,’ he said. ‘The most effective exercise regimen is the one you can consistently stick with.’
He also affirmed that while morning exercise has certain benefits, afternoon and evening workouts can be effective as well.
‘The crucial factor is prioritising regular physical activity and combining it with a balanced diet to achieve your weight management goals,’ Dr Huffman stated.
‘Ultimately, the ideal time to exercise is whenever it fits into your daily schedule and allows you to maintain a long-term commitment to your health and fitness journey,’ he added.
So, SDC members: If you’re looking to kickstart your weight loss journey, why not give morning workouts a go?
What about you, members? Do you prefer working out in the morning, afternoon or evening? Let us know in the comments below!
That’s right, members: it looks like time plays a significant factor when it comes to shedding those extra kilos.
Researchers from Franklin Pierce University and the Department of Rehabilitation Sciences at Hong Kong Polytechnic University recently finished a study into the best timing of physical activity for weight management—and they had some interesting findings.
A study suggested that exercising in the morning is more effective than exercising in the afternoon or evening. Credit: Barbara Olsen
According to the researchers, people exercising between 7 and 9 am saw better outcomes on their waist circumference and Body Mass Index (BMI) than those exercising later.
One of the researchers, Dr Tongyu Ma, said: ‘Our study provided a novel tool to explore the diurnal pattern of physical activity and to investigate its impact on health outcomes.’
They also mentioned that previous studies only focused on the frequency, intensity, and duration of physical activity.
Their research, on the other hand, explored if the diurnal (daytime) pattern of vigorous physical activity influences the relationship between movement and obesity.
The team used the 2003-2004 and 2005-2006 cycles of the National Health and Nutrition Examination Survey to analyse 5,285 participants' moderate to vigorous physical activity at different times of the day.
After analysing the data, they determined that a strong linear association was present between morning physical activity and obesity prevention, whereas a weaker connection was found in the midday and evening groups.
It was also noted that compared to those in the other clusters, participants in the morning group had lower BMI and waist circumference. Additionally, they had a healthier diet and less daily energy intake per unit of body weight.
The study found that despite having a longer sedentary time and being 10-14 years older, the people in the morning cluster still had better results than the other groups.
The morning participants comprised primarily of people with higher education, mostly non-Hispanic white, non-drinkers or non-smokers, and a higher percentage of females.
The authors wrote, ‘Our findings propose that the diurnal pattern of moderate to vigorous physical activity could be another important dimension to describe the complexity of human movement.’
However, it is still crucial to remember that exercising at any time of the day is still beneficial.
Dr Mir Ali, a Bariatric Surgeon and Medical Director of MemorialCare Surgical Weight Loss Center not involved in the study, stated: ‘The association of exercise early in the day and boosting the metabolism has previously been studied, but not as much as the effect on obesity.’
‘I don’t think there is enough data to make a permanent change in recommendations. However, telling patients that early in the day exercise seems to be better for weight loss is reasonable,’ Dr Ali shared.
He continued: ‘There are many factors that will change the effectiveness of exercise, no matter what time it is done. Age, weight, sleep, and work cycle, etc., are all factors.’
He also emphasised the most important part of exercising: consistency.
‘The important thing with exercise is consistency. The type of exercise does not seem to be as important as being able to consistently perform 150 minutes a week. I recommend to my patients that getting 30 minutes per day of exercise, even walking, at least five days a week is a good goal,’ he advised.
More than exercise, it is important for everyone to note that diet greatly impacts a person’s health.
A certified personal trainer, Senior Brain Health Coach and Director of the FitBrain Program at Pacific Neuroscience Institute named Ryan Glatt explained: ‘Diet also plays a role and future studies should consider measuring these sociodemographics and other factors to see how they relate to outcomes such as weight loss.’
He added: ‘Even if an optimal time was determined for different populations, weight loss is only one of the many benefits of exercise. Better sleep, mental health, brain health, and physiological health are also important benefits of exercise, and time of day may be less important than actual exercise participation.’
Now, consistent exercise is good and all—but how exactly do you start a healthy exercising habit?
Osteopathic Medicine Dr Kevin Huffman, a licensed fitness specialist and Chief Executive Officer of On the Rocks Climbing Gym, advised that people should always find an activity they enjoy.
‘What truly matters is finding a workout routine that suits your lifestyle and preferences,’ he said. ‘The most effective exercise regimen is the one you can consistently stick with.’
He also affirmed that while morning exercise has certain benefits, afternoon and evening workouts can be effective as well.
‘The crucial factor is prioritising regular physical activity and combining it with a balanced diet to achieve your weight management goals,’ Dr Huffman stated.
‘Ultimately, the ideal time to exercise is whenever it fits into your daily schedule and allows you to maintain a long-term commitment to your health and fitness journey,’ he added.
So, SDC members: If you’re looking to kickstart your weight loss journey, why not give morning workouts a go?
What about you, members? Do you prefer working out in the morning, afternoon or evening? Let us know in the comments below!
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