If weight loss is your goal, recent research suggests that early morning workouts may be your best bet. A study published in the journal Obesity indicates that engaging in moderate to vigorous exercise between 7 a.m. and 9 a.m. offers the most effective weight loss benefits.
The study, conducted by researchers at Franklin Pierce University in New Hampshire, highlights a notable correlation between early morning exercise and weight reduction, compared to workouts performed later in the day. The findings underscore the significance of timing in optimizing exercise outcomes.
Professor Rebecca Krukowski, co-director of the Community-Based Health Equity Center at the University of Virginia, who was not involved in the study, commented on the implications of the research. “This exciting new data aligns with the common recommendation to schedule exercise in the morning, before daily distractions such as emails, phone calls, or meetings can intervene,” Krukowski said.
The researchers aimed to explore whether the time of day affects the efficacy of exercise for weight loss, in addition to examining the established Physical Activity Guidelines for Americans, which recommend 150 minutes of moderate-intensity exercise weekly.
Dr. Tongyu Ma, an assistant professor at the University’s Health Sciences Department, noted the novel aspect of their research. “Our study introduces a new perspective on the diurnal pattern of physical activity and its potential impact on health outcomes,” Ma said. “Understanding the timing of exercise could add an important dimension to the complexity of human movement.”
Utilizing data from 5,285 participants in the National Health and Nutrition Examination Survey (2003-2006), the study categorized physical activity into three time slots: morning, midday, and evening. Participants in the morning exercise group not only showed a healthier diet and lower daily energy intake per unit of body weight but also demonstrated a lower body mass index (BMI) and smaller waist circumference compared to those who exercised later in the day.
Despite these findings, Krukowski highlighted the need for further research to determine whether individuals who consistently exercise in the morning have inherent advantages over those who prefer later workouts. “Morning exercisers might benefit from more predictable schedules, potentially affecting other factors like sleep quality and stress levels, which were not accounted for in this study,” she noted. “Additionally, ‘morning larks’ who naturally wake up early might be biologically different from ‘night owls’ who exercise later.”
In summary, the study suggests that timing your workouts to the early morning hours could enhance your weight loss efforts, although additional research is needed to fully understand the underlying factors at play.
