Morning vs. evening workouts: Which is better for heart health?

The time of day you exercise can influence how your heart and blood vessels respond long-term and plays a crucial role in heart health.

It's well known that regular physical activity supports your heart and overall health. However, there is ongoing debate about the best time to exercise. Some people choose to exercise in the morning to set the tone for their day, while others prefer to exercise at night after they've finished their daily duties.

Both have their pros and cons. The best time for you depends on several factors, but the most important thing is that you find something you like and stick with it.

Here are the key details to know about morning vs. evening workouts.

Why does exercising timing matter?

To grasp the importance of exercise timing, it's important to understand your internal body clock, known as your circadian rhythm. This 24-hour cycle regulates sleep, hormones, metabolism and body temperature.

Factors such as alertness and body temperature fluctuate throughout the day. Your body temperature is generally at its lowest in the early morning and highest in the late afternoon to evening. Higher body temperature can lead to increased blood flow and muscle flexibility, which can help improve your overall workout performance.

Blood pressure also has a pattern of rising and falling throughout the day. It generally starts to rise a few hours before you wake up and continues to rise throughout the day. It peaks around midday and begins to drop in the late afternoon and evening.

How does exercise timing affect you?

The time of day you exercise can influence how your heart and blood vessels respond. This plays a crucial role in heart health. Over time, the timing of your workout can improve overall cardiovascular function and reduce your risk of heart disease.

Morning exercise

Morning workouts can align your circadian rhythm and improve insulin sensitivity, which can support heart health. Research suggests that morning workouts, particularly between 8 and 11 a.m., are linked to a lower risk of heart disease and stroke, especially in women.

Exercising in the morning can encourage greater fat oxidation, so your body is more likely to burn stored fat as fuel. Unsurprisingly, this can also benefit cardiovascular health.

If you have coronary artery disease or other cardiac conditions, late morning workouts may be safer and more comfortable. This is because your blood vessels are more relaxed and your body temperature is higher, which can reduce cardiovascular stress.

Afternoon exercise

Afternoon workouts — performed between 11 a.m. and 5 p.m. — have been associated with a lower risk of premature death from heart disease, especially in men, older adults and those with existing heart conditions.

Afternoon exercise coincides with peak body temperature and muscle flexibility, which can help improve your workout performance. Early afternoon workouts may be safer for those with coronary artery disease or other cardiac conditions.

Evening exercise

Evening workouts may improve blood vessel elasticity and reduce vascular resistance, so your heart doesn't have to work as hard to pump blood. Evening exercise, from 6 p.m. to midnight, may be best for lowering blood pressure, especially for older adults with hypertension.

Your arteries are more elastic later in the day, so there is less resistance to blood flow and less strain on the heart. Exercising in the evening can also lower blood pressure for up to 24 hours, so it won't rise as much in the morning before starting its dip as the day goes on.

Evening workouts can support higher intensity exercise due to greater energy availability. It can also benefit cardiovascular health.

How to make exercise a daily habit

No matter what time you choose to work out, consistency matters if you want to improve or maintain your health. The current Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Break up exercise sessions in a way that works for you, such as 30-minute sessions five days a week.

A 2024 study, published in The Journal of the American College of Cardiology, found that women who do strength and resistance training two to three days a week have a lower risk of heart disease. In addition, women who did moderate exercise, such as brisk walking, reduced their risk of premature death by 24%.

Here are some tips for making exercise a regular habit:

• Start with 10 to 15 minutes: Then increase the duration, intensity and frequency as you get more comfortable. Choose activities you enjoy, like group classes or solo workouts.
• Give yourself time to get into the swing of things: It takes at least 21 days to build a new habit. Aim for the same time of day to help with consistency.
• Treat your workouts like an appointment: Make it something that you can't miss and schedule exercise on your calendar.
• Hold yourself accountable: Whether it's with a friend, fitness instructor or with an app, track your workouts so you can chart your activity and monitor progress.

In the debate of morning vs. evening workouts, the most important factor is consistency. Exercise at a time that fits your lifestyle and keeps you moving regularly. Talk to your doctor before starting any new exercise routine, especially if you have high blood pressure or a heart condition.