When Is the Best Time to Exercise? The Answer Might Surprise You!
- Integrated Wellbeing Consulting
- Sep 13
- 4 min read
Katherine Melton, MPH, MCHES
Senior Wellbeing Consultant, Wellbeing and Lifestyle Coach, Author
When it comes to exercise, so many of us find ourselves wondering: When is the “best” time to work out? We read articles, see social media posts, and hear different opinions that can leave us feeling pressured to find the perfect time of day to move our bodies. But here is the truth: there is not one right answer. What matters most is not the clock—it is what works for you.
Movement is deeply personal, and it can look different for everyone depending on energy levels, schedules, responsibilities, and even season of life. The goal is not perfection—it is creating sustainable habits that feel supportive rather than overwhelming. Exercise should be something that adds to your wellbeing, not something that weighs you down with guilt or unhealthy expectations.
When Is The Best Time to Exercise?
As a public health professional, I often remind clients that there is no “perfect” time of day to exercise—the real key is consistency.
Rather than focusing on the clock or the perfect time, I encourage people to look at:
When they have the most energy
When movement best fits into their daily lifestyle
When they are most likely to follow through with their movement goals
The why behind this - if the timing does not work for you, it is much harder to stick with it long-term and to adopt wellbeing strategies. Plus, if we feel there is a "perfect" time to workout and we miss that window, we are more likely to throw in the towel and not get any movement in until the following day when we can try again for the perfect timing.
What the Guidelines Say
For cardiovascular health, the American Heart Association recommends:
150 minutes of moderate-intensity aerobic activity per week, or
75 minutes of vigorous-intensity aerobic activity per week
Plus, resistance training at least 2 times per week
These minutes can be broken into smaller sessions throughout the week, making it more manageable for busy schedules. It can feel daunting for people to do a 30, 45, 60-minute workout, so finding ways that feel manageable and enjoyable to get your body moving is key.
Morning vs. Evening Workouts
While consistency matters most, there is some research on the benefits of different times of day:
Morning workouts: may help lower blood pressure, improve sleep, and support establishing a routine before the day gets busy.
Evening workouts: can reduce stress after a long day, provide opportunities for social connection, and allow for more flexibility without the rush of morning obligations.
Practical Tips for Building Consistency
No matter when you choose to move, here are a few ways to make it stick:
Find movement you enjoy – dancing, walking, yoga, lifting, biking—if it is fun, you will want to keep doing it.
Bring a buddy – accountability and connection can make it easier (and more enjoyable) to keep showing up.
Leave perfection at the door – progress is built on consistency, not flawless routines.
Keep showing up for yourself – even short sessions count, and every step supports your wellbeing.
Remember: you deserve it – moving your body is an act of care, not punishment.
A Few More Fun, Research-Backed Ideas:
Stack it with an existing habit – known as habit stacking, pairing movement with something you already do (like stretching while your coffee brews) increases follow-through.
Turn "chores" into movement – gardening, cleaning, or even dancing while doing laundry counts toward activity and improves mood.
Gamify your workouts – apps, fitness trackers, or even step challenges can add motivation by turning progress into a “game.”
Get outside when you can – research shows outdoor activity boosts mood, reduces stress, and may help you stick with exercise routines.
Music matters – upbeat playlists can improve endurance and enjoyment, making it easier to move a little longer.
Celebrate all wins – reward yourself (like a new book, a relaxing bath, or journaling a proud moment) to reinforce consistency.
Finding What Works for You
My role in working with clients is to help identify strategies that make it easier to keep showing up—even on hard days. For some, that might mean at-home workouts. For others, it’s exercising with friends, joining a class, or simply finding a routine that feels enjoyable.
At the end of the day, the best time to exercise is the time that helps you feel your best—physically, mentally, and emotionally. Whether that is early morning before the world gets busy, a midday reset, or an evening wind-down, consistency and enjoyment will always matter more than timing.
Give yourself permission to experiment, explore, and find what fits into your life with ease and grace. And remember: every bit of movement counts. A short walk, a dance break, or a stretch session can be just as powerful as a longer workout. What matters is showing up for yourself in ways that feel compassionate, doable, and life-giving.
You are worthy of care, worthy of health, and worthy of joy in the process.
If you would like extra support in finding what works best for you, our Wellbeing and Lifestyle Coaching at Integrated Wellbeing Consulting is here to support you. Together, we can explore individualized strategies, build sustainable habits, and help you connect with movement and wellbeing practices that feel authentic and lasting.
Sliding Scale Services Available As Available
Comments