TIMING EXERCISE FOR HEALTH: Early mortality risk is lowest in those who perform moderate to vigorous activity in the evening.
That’s the conclusion of a new analysis of UK Biobank data of nearly 30 thousand obese individuals.
I exercise regularly and recently wondered about the optimal time of day for physical activity.
My Goals
Today, I will share the results of a new study examining aerobic physical activity and the risk for;
- All-cause mortality
- Cardiovascular disease (including high blood pressure)
- Microvascular disease (neuropathy, kidney problems, or eye retinal disease).
The New Study
Researchers analyzed adults with obesity or type 2 diabetes.
The analysis used data from the United Kingdom Biobank study, which defined aerobic activity as bouts of moderately vigorous physical activity lasting at least three continuous minutes.
They classified subjects into three categories based on whether they did most of their activity in the morning, afternoon, or evening.
The study included a reference group of participants averaging less than one aerobic moderately vigorous physical activity daily.
Study Results
Here are the study’s takeaway messages:
- Early mortality risk was lowest in the evening physical activity group (61 percent lower) than in the reference group.
- Early mortality risk was especially low in the type 2 diabetes group (76 percent lower) than in the reference group.
- The afternoon physical activity group had a 31 percent lower mortality risk than the reference group.
- The evening activity group had a 36 percent lower risk for cardiovascular disease than the reference group.
My Take
The study authors offer this conclusion:
“Beyond the total volume of moderate to vigorous physical activity, its timing, particularly in the evening, was consistently associated with the lowest mortality risk relative to other timing windows.”
But is it really better to get your physical activity in the evening?
Study Flaws
Not so fast.
This study was observational; there may have been reverse causation and confounding factors.
Here is another potential problem: The accelerometry study was delayed by 5.5 years from the UK Biobank baseline.
Finally, the response rate for the UK Biobank was low.
My gut is that the best time to exercise is when you can, preferably not right before bedtime.
Actionables
Here are some examples of moderate to vigorous physical activity:
- Brisk walking
- Cycling
- Jogging
- Swimming
- Basketball
- Dancing
- Soccer
The key for me is to engage in activities that get my heart pumping and keep me moving for at least 30 minutes daily.
Physical Activity Benefits – Timing Exercise for Health
My exercise can be broken into shorter sessions throughout the day if needed.
You know the drill: Regular moderate to vigorous physical activity has numerous health benefits, including reducing the risk of chronic diseases.
In addition, moving can help reduce your chances of suffering from heart disease, diabetes, and cancer.
Exercise can also improve your mental health and overall well-being.
“If you are in a bad mood go for a walk.If you are still in a bad mood go for another walk.” ― Hippocrates
Thank you for reading “Timing Exercise for Health.”
