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What is the optimal time to exercise?
Dinner is perfect for obese people. Recently, scholars from the University of Sydney in Australia conducted a study on approximately 30,000 adults over 40 and found that obese people who exercised in the evening (6pm to midnight) had a lower all-cause mortality rate 28% lower than those who did physical activity, the percentage of those who exercised in the morning or afternoon was low.
“We were surprised by the difference,” Dr. Angelou Sabagh, a physiologist at the University of Sydney who led the study, said in an interview with the New York Times.
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Is there a difference in the effect depending on the exercise time?
Julin Gieras, a physiologist at Karolinska Institutet in Sweden, drew a line, saying: “There is no consensus yet.” “This is an emerging field of research,” she said. All experiments have not yet been completed. “I’m learning a lot every month,” she said. “You can’t decide when to train based on the outcome of a study. Many people choose their training time based on their training goals, work schedule and personal preferences. “But depending on what you’re trying to achieve, certain times of day may offer some benefit.”
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▼Morning exercise▼
Many people exercise in the morning. That’s because it’s a good use of time.
According to a 2022 study, morning exercise may be beneficial for heart health and likely leads to quality sleep.
Some say morning exercise is effective for losing weight. A study published last year in the journal Obesity found that people who exercised between 7 and 9 a.m. had a lower body mass index (BMI) than a control group who exercised at night. However, unlike Australian researchers who conducted a follow-up study for eight years, this study was completed as a one-off survey.
Morning exercise is particularly effective from a practical point of view. This is because you have free time to pursue work, meetings or hobbies as you please during the remaining time.
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▼Afternoon exercise▼
Several small-scale studies have shown that the afternoon, a time when exercise is less accessible to the general public, is the optimal time to train for elite athletes. Body temperature is low in the morning and reaches a peak in the late afternoon. Body temperature plays an important role in physical performance. A recent small study of elite athletes found that exercising in the afternoon helped them run better and sleep longer.
A study of 92,000 people by Chinese researchers found that physical activity between 11am and 5pm is best for the heart.
In this regard, Dr. Sabagh said: “The biggest difference is the experimental group.” His study was limited to obese people, but the Chinese study was not. “Obese people may be more sensitive to the effects of different exercise times,” he explains.
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▼Evening exercise▼
The latest research from Australian researchers may not be the answer to the ‘best time to exercise’ debate, but it strongly suggests that people suffering from obesity could benefit from exercising later in the day.
Common and fatal consequences of obesity are weight gain and type 2 diabetes. Exercise helps prevent this by making insulin more effective at reducing blood sugar levels.
“Insulin resistance is greatest in the evening,” says Dr. Sabagh. Therefore, if we can compensate for natural changes in insulin sensitivity (gradual response to insulin) through exercise, we can lower blood sugar levels and prevent diabetes and cardiovascular disease,” he explained.
A persistent concern about evening exercise is that vigorous exercise may disturb sleep. However, some experts counter that these concerns are overblown.
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▼The optimal exercise time is… Whenever you can▼
Most studies only show a correlation between exercise time and health benefits, but do not identify exercise time as a cause.
Sean Youngstead, a professor of exercise science at Arizona State University, said: “A definitive study that can be generalized would randomly assign real people to different time periods,” adding that this is an extremely expensive and academically difficult task. .
One thing health experts agree on is that “any physical activity is good for you.”
Dr. Sabagh said, “Exercise whenever you can,” and urged people to make exercise a part of their daily lives, saying, “This is the right answer.”
Park Hae-sik, Donga.com reporter pistols@donga.com
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